Calcium is an essential to form bones and teeth but also required for blood clotting, transmission by nerve cells, and muscle contraction.

Now that calcium also seems to aid in weight loss and of course is also needed by the body we have summarized some basic information of calcium.

The National Academy of Sciences has established guidelines for calcium,

Ages 19 to 50, calcium intake recommended 1,000 mg daily;
Adults over age 51, recommendation: 1,200 mg daily

So where can you get these amounts from in food:

Most dietary calcium comes from dairy products. Think milk, cheese and yoghurt. And everything using these ingredients. Cheese sauce, milk shakes etc.

Milk up to 283 mg/100 g
Cheese up to 311
green leafy vegetables like Spinach 150, broccoli 100
Sardines 382
Canned salmon 212
Tofu 130
most nuts up to 250

The problem with some of these foods like chees and nuts is they also contain a lot of calories. So you can eat very little of them.

Lysine supplementation increases the absorption of calcium and may reduce its excretion. Lysine is found in dairy products, amongst others.

Let’s look at some foods that contain low concentrations calcium:

Potato 8 mg/100 gr
Oils 0 mg/100 gr

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