Calcium is a mineral that is essential for the proper development and maintenance of bones and teeth, transmission of nerve impulses, blood clotting, and muscle contraction.
Low calcium-intake over many years can lead to various bone diseases such as osteoporosis, osteomalacia, and rickets. Vitamin D (formed in the body by interaction of the skin and the sun’s rays) improves the absorption of calcium.
Protect your bones by getting enough sunshine and calcium rich foods!
Calcium Rich Foods:
- Dairy products – choose fat-free or low-fat milk, yogurt, or cheese
- Canned fish with bones – such as sardines and salmon
- Soybean curd or tofu (firm tofu contains more calcium than soft tofu)
- Dark green leafy vegetables – such as broccoli, bok choy, spinach, gailan, and choy sum
- Seaweed, wood ear, and dried bok choy
- Almonds and sesame seeds
- Calcium enriched soymilk
- Calcium fortified juices
Calcium content of common foods*
ITEM | AMOUNT | Calcium (mg) |
Milk or calcium enriched soymilk | 8 oz. | 300 |
Yogurt | 8 oz. | 350 |
Cheese | 1 oz. | 204 |
Salmon, canned (with bones) | 3 oz. | 180 |
Sardines, canned (with bones) | 3 oz. | 325 |
Tofu (firm) | 4 oz. | 150 |
Broccoli | 1 cup | 136 |
Spinach | 1 cup | 167 |
Seaweed, dried | ½ oz. | 125 |
Almonds | ½ cup | 300 |
Daily Calcium Requirement (mg)
Children | (1-3 yrs. old) | 700 |
(4-8 yrs. old) | 1000 | |
(9-18 yrs. old) | 1300 | |
Adult | (19-50 yrs. old) | 1000 |
Adult | (over 50 yrs. old) | 1200 |
Pregnant or breastfeeding women (19-50 yrs. old) | 1000 |
Daily Vitamin D Requirement (IU)
1-70 yrs. old | 600 |
Over 70 yrs. old | 800 |
*This is a guide. Actual values may vary depending on the product. Be sure to check food labels when appropriate.
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