Document Actions
Calcium in Foods
What is Calcium?
Calcium is a mineral which is an important part of our bones and teeth. We get calcium from our food and drink. Calcium is needed for growth and development in babies, children and teenagers. Adults also need calcium to help prevent osteoporosis or bone thinning disease.
How much Calcium do I need?
| Your Age | How Much Calcium You Need Each Day |
|---|---|
| 0-10 years | 350-525mg |
| 11-18 years | 800mg girls 1000mg boys |
| Adults | 700mg |
| Breast feeding mums | 1250-1350mg |
| *If you have Osteoporosis | 1000mg -1500mg |
| *If you have Coelic Disease | 1000mg -2000mg |
There is evidence that Osteoporosis and Coelic Disease are helped by having extra calcium.
How do I eat this much?
Look at the list of good sources of calcium and see how much you usually eat. Check if it is enough by comparing what you eat with the table above. If not, then look again for ideas of how to increase your intake.
Still not got enough?
You could try a calcium supplement. You can buy these at a chemist or ask your doctor to prescribe.
Putting it all together
| A Child's Menu (Age 7 Yrs) | Calcium |
|---|---|
| Cereal & Milk Biscuit Fish Fingers, chips, peas, Yoghurt & squash Fruit Spaghetti, toast Apple and water Total: Comment: |
200mg 10mg 330mg 43mg 600mg calcium Enough for a young child, but not enough for a teenager. Cheese on top of the spaghetti or milk at bedtime could improve this menu for an older child. |
| An Adult's Menu | Calcium |
| Tea, Toast, Margarine and Marmalade Chicken Sandwich, orange and yoghurt Fruit Meat curry, chapattis and salad Cup of milk or 8 cups of tea, coffee with milk through the day Total: Comment: |
65mg 400mg 100mg 240mg 805mg Enough for an adult but without the milk this would not be enough. |
Is that all?
No. You also need Vitamin D.
This vitamin helps us absorb calcium. Good vitamin D foods include margarine and oily fish (salmon, sardines, mackerel, pilchards and herring). It is not easy to eat a healthy amount of vitamin D. It would mean eating oily fish every day for example. Sunlight on our skin helps us make vitamin D but anyone who has little exposure to sunshine should consider taking a 10 microgram vitamin D supplement. Pregnant and breastfeeding women and infants from 1 month to 5 years should also take a vitamin D supplement. Mother's and children's vitamin drops (5 drops) also known as clinic drops provide this. Older people are also encouraged to take 10 micrograms of vitamin D as a supplement. Never exceed the stated dose and don't forget to eat some vitamin D rich food as well.
This is not a complete list of all foods containing calcium. It should be used as a guide only.
| Dairy Free Alternatives | Portion | Calcium (mg) |
|---|---|---|
| Soya milk with added calcium | 1 glass (1/3 pint) | 150 |
| Soya milk | 1 glass | 25 |
| Soya yoghurt/dessert (fortified) | 1 pot (125g) | 25 |
| Fruit and Vegetables | Portion | Calcium (mg) |
|---|---|---|
| Figs | 4 (60g) | 170 |
| Spinach (cooked) | 2 tablespoons (85g) | 130 |
| Broccoli | medium portion | 35 |
| Cabbage | medium portion | 30 |
| Orange | medium | 75 |
Cream and cream cheese are poor sources of calcium.
If you are using dairy free alternatives to milk e.g. soya/rice/oat milk check it has calcium added to it.
If you are coeliac you need to check the calcium content of gulten free foods.
Meat and white fish are missing because they are in calcium.
Other fruit and vegetables are poor sources of calcium but have other benefits to health. We should all aim for 5 fruit and vegetable portions per day.