USA Recommended Daily Amount (RDA) is 1000mg/day for men 51-70 years (max. 2000mg/day to avoid stomach pain or diarrhoea), <1500mg/day as supplements is advised
UK Calcium Reference Nutrient Intake is 700mg per day for adults.
Milk, yogurt, and cheese are the main food sources of calcium for the majority of people in the United States.
Good sources of the mineral calcium include milk, cheese and other dairy foods, green leafy vegetables (such as broccoli, cabbage and okra, but not spinach), soya beans, tofu, soya drinks with added calcium, nuts, bread and anything made with fortified flour, and fish where you eat the bones, such as sardines and pilchards.
What does it do?
Calcium has a number of important functions. For example it:
- helps build strong bones and teeth,
- regulates muscle contraction, including the heartbeat
- makes sure blood clots normally
- It's thought that calcium may help to lower high blood pressure and may help to protect against colon and breast cancer, although more evidence is needed to confirm this.
More from EVM
- Foods particularly rich in calcium are milk (1200 mg/kg), cheese (730-12000 mg/kg) and other dairy products (except butter), green leafy vegetables (except spinach), soybean products, bread and other baked goods made from calcium fortified flour (variable levels), almonds (2400 mg/kg), brazil nuts (1700 mg/kg) and hazelnuts (1400 mg/kg). In the West, more than 70% of calcium intake is from milk and dairy products.
- UK law requires that all flour, with the exception of wholemeal flour, be supplemented with 2350-3900 mg calcium carbonate (equivalent to 940-1560 mg calcium) per kg. Wholemeal flour contains naturally 380 mg calcium per kg