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You are here: Home > Women's Health > Osteoporosis > Preventing
Osteoporosis: Daily Calcium Requirements

Preventing Osteoporosis: Daily Calcium Requirements
---------------------------------------------------

Keywords: Woman  Health  Menstruation  Menopause  Osteoporosis 
Bone Loss  Calcium  Sources of Calcium

Calcium intake can prevent osteoporosis, if started early on life.
Calcium demand is high in some cases as in pregnancy ,breastfeeding
and childhood. As one ages, body absorbs less calcium so the need for
calcium increases. Here is a chart on calcium requirement in different
age groups and sources of calcium.

How much calcium do I need daily

Calcium needs change during one's lifetime (see chart below). The
body's demand for calcium is greater during childhood and adolescence
when the skeleton is growing rapidly, and during pregnancy and
breastfeeding. Postmenopausal women and older men also need more
calcium. This is because, as you age, your body becomes less efficient
at absorbing calcium and other nutrients.

Age

Required calcium per day

Birth - 6 months

400 mg

1. mths - 1 year

600 mg

1. - 10 years

800 - 1200 mg

11-24 years

1200 - 1500 mg

25-50 (women & men)

1000 mg

51-64 (women on ERT & men)

1000 mg

51+ (women not on ERT)

1500 mg

65 or older

1500 mg

What foods contain calcium?

Green leafy vegetables, fish and their bones, milk and other dairy
products are rich in calcium. Depending upon how much calcium you get
each day from food, you may need to take a calcium supplement. Listed
below are various sources of calcium in food:

Food item

Calcium
(milligrams per 100 g)

% of RDI 
(for 25-50 yr old)

Vegetables & Fruits

Cauliflower

140 mg

14%

Fenugreek ("methi")

470 mg

12%

Spinach ("paalak")

60 mg

6%

Ladies fingers

90 mg

9%

Beetroot

200 mg

20%

Cabbage

80 mg

6%

Figs ("anjeer")

60 mg

3%

Grapes (blue)

30 mg

7%

Dates ("khajoor")

70 mg

5%

Oranges

50 mg

10%

Raisins

100 mg

11%

Apple

10 mg

9%

Banana

10 mg

1%

Papaya

10 mg

1%

Meat, Fish, Eggs

Chicken (meat)

30 mg

3%

Mutton (muscle)

150 mg

15%

Pork (muscle)

30 mg

3%

Crab (muscle)

1370 mg

137%

Prawn

320 mg

32%

Mackerel ("bangda")

430 mg

43%

Rohu

650 mg

65%

Egg. Hen's

60 mg

6%

Cereals & Pulses

Bajra

50 mg

5%

Ragi

330 mg

33%

Wheat flour, whole

50 mg

5%

Wheat flour, refined

20 mg

2%

Rice (raw or parboiled)

10 mg

1%

Rice (flakes or puffed)

20 mg

2%

Soyabean

240 mg

24%

Dal

160 mg

16%

Black gram dal ("udad dal")

200 mg

20%

Nuts

Almonds

230 kg

23%

Groundnuts

50 mg

5%

Pistachio ("pista")

140 mg

14%

Dairy products

Milk, cow's

120 mg

12%

Milk, buffalo's

210 mg

21%

Curds, from cow's milk

120 mg

12%

Cheese

790 mg

79%

Milk powder, skimmed

1370 mg

137%

Milk powder, whole

910 mg

91%

 % RDI = Percentage of Recommended Dietary Intake
Source: Advanced Textbook on Food & Nutrition - Vol II, by Dr. M.
Swaminathan
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Recent comments on This

Name: wilkins,
Country: Japan
hi, very nice information. the weight rating for almonds is supposed
to be in mg right? it's written in kg. thanks.

Name: whiteout,
Country: India
i take a daily vitamin around 400 mg calcium. should i take a 1000
supplement, as daily eating habits also have calcium. is there a
danger in overtaking calcium

Name: lakshmisri,
Country: India
it is useful information

more >>

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