Calcium

 

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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