Calcium-rich Foods And How Much To Ingest Per Day

Calcium-rich foods help to improve not only the structure of bones and teeth, but also muscle strength and contraction and even act in the blood clotting process. Calcium can be found in both animal and plant foods. 

People with osteoporosis, or with a history of this disease in the family, should have a diet rich in calcium, as well as children, pregnant women and in the menopausal phase, vegetarians and vegans to prevent problems related to hormonal alteration and calcium absorption. 

Calcium-rich foods and how much to ingest per day

List of foods with calcium

Listed below is a table of foods of animal origin that are a good source of calcium:

Listed below is a table of foods of plant origin that are a good source of calcium:

Calcium content per 100 g of foods of plant origin

38 mg

Including foods fortified with calcium in the diet are also a good alternative to increase the intake of this mineral, especially when foods that are sources of calcium are not consumed.

Daily calcium recommendation

The World Health Organization’s recommendation is that daily intake should reach 1000 mg per day for the healthy adult between 19 and 50 years of age. However, from the age of 50 years onwards this requirement could increase to 1200 mg per day in women and for all adults over 70 years of age. 

During adolescence between 9 and 18 years of age a dose of 1300 mg of calcium per day is recommended. Calcium supplementation is advised in special cases of deficiency or disease, and should be prescribed and guided by the doctor or nutritionist.

See what are the symptoms that can arise from calcium deficiency.

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