Using the food charts  
  Important basics  
  Fat-soluble vitamins  
Water-soluble vitamins  
  Elements
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- Elements -

27: CALCIUM

Calcium, in combination with phosphorus and other elements, is necessary to give strength to bonesFind out more about this term and teeth. When our dietary intake of calcium is greater than our bodies' requirements some of the excess calcium is stored in our bones. When our day-to-day intake of calcium does not meet requirements, the calcium stored in bone becomes available to meet this shortfall.

Calcium has other important roles. It is essential for normal clotting of blood and is a vital link in transmission of nerve impulses. It is also an essential element in enzyme regulation, in the secretion of insulin in adults, and in regulation of muscle function.

During periods of growth the demand for calcium is greater than usual, although some calcium is incorporated into bone at certain other stages of life. Thus children, adolescents and pregnant and lactating women need additional calcium. Adults continually need to replace calcium that is lost from the body in urine and faeces and to a lesser extent in sweat.

Our bodies' utilization of the calcium in food can be adversely affected by the presence of two chemicals called phytic acid and oxalic acid. Phylic acid is found in the bran portion of cereals, and oxalic acid is present in significant quantities in spinach and rhubarb. The magnitude of the effect depends on the amount of these acids we consume and a higher intake of calcium may be necessary if large quantities of foods containing oxalic and/or phytic acids are eaten. Diets high in protein and also high in salt also increase the requirement for calcium.

Osteoporosis, a decrease in the density of the bone, is a disease that becomes especially evident in women after the menopause, and is responsible for many serious bone fractures that occur in this group. It is associated with a decrease of calcium in the bones and may be due to an imbalance between calcium and phosphorus earlier in life. Obtaining adequate calcium and avoiding factors that adversely affect calcium balance throughout life may be helpful in preventing the development of this disease. In old age it may be difficult to replace lost bone calcium.

Contrary to popular belief, fingernail changes are not an indicator of inadequate calcium intake.

CALCIUM INTAKE

Recommended daily dietary intake of calcium (Australia):
Infants:

Children:

Adult men:

Adult women:

Pregnancy (3rd trimester):

Lactation:

1100 milligrams

1200 milligrams

300-500 milligrams

700-1200 milligrams

800 milligrams

800-1000 milligrams


Elements
- Sodium
- Potassium
Calcium
- Magnesium
- Iron
- Phosporus
- Sulphur
- Chlorine
- Copper
- Zinc
- Iodine
- Fluorine
- Chromium
- Manganese
- Selenium
- Cobalt
- Molybdenum
- Nickel
- Tin
- Silicon
- Vanadium
- Cadmium


Also on this page:

-  Calcium intake
-  Calcium RDI
-  Food charts

 

 

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CALCIUM  Food Charts:

 

CALCIUM:
beverages

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BEVERAGES

Calcium milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

CALCIUM:
cereals/cakes

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CEREALS, BISCUITS, CAKES, DESERTS

Calcium milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

CALCIUM:
cereals/cakes

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

CALCIUM:
egg & cheese
dishes

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EGG AND CHEESE DISHES

Calcium milligrams per 100 grams

 

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CALCIUM:
fats/oils

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FATS AND OILS

Calcium milligrams per 100 grams

 

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CALCIUM:
fish/seafood

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FISH AND OTHER SEAFOODS

Calcium milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

CALCIUM:
fruit

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FRUIT

Calcium milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

CALCIUM:
fruit

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

CALCIUM:
meats

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MEAT AND MEAT PRODUCTS

Calcium milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

CALCIUM:
meats

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meat%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

CALCIUM:
milk products

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MILK AND MILK PRODUCTS

Calcium milligrams per 100 grams

 

milk-cheese%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

CALCIUM:
nuts

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NUTS

Calcium milligrams per 100 grams

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CALCIUM:
sauces

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SAUCES AND CONDIMENTS

Calcium milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

CALCIUM:
soups

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SOUPS (as served)

Calcium milligrams per 100 grams

 

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CALCIUM:
sugars

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SUGARS, JAMS AND SPREADS

Calcium milligrams per 100 grams

 

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

CALCIUM:
sweets

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SWEETS

Calcium milligrams per 100 grams

 

 

 

CALCIUM:
vegetables

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VEGETABLES

Calcium milligrams per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

CALCIUM:
vegetables

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  bottom

vegetables%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

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