Calcium is a naturally occurring mineral that is needed by the body to build and maintain strong bones and teeth. Because calcium is not made in the body, it must be absorbed from a person's dietary intake. Calcium is shed from the body in skin, nails, hair, sweat, urine, and feces. When a person does not get enough calcium through their diet, the body must break down bone to obtain the mineral.
Throughout life, bones go through a process known as remodeling, in which small amounts of old bone are removed and new bone is formed in its place. Generally, after age 35, more bone is lost than gained. Bone loss accelerates after menopause.
Women are vulnerable to osteoporosis, or a thinning of the bones, which develops slowly over many years. Researchers believe that decreasing hormone levels, too little calcium in the diet early in life, and lack of exercise play a role in osteoporosis.
Calcium can be obtained from a variety of foods. Milk and dairy products are the biggest sources of calcium. Green leafy vegetables are another source of calcium. Therefore, eating a balanced diet with a variety of foods is very important.
The National Academy of Sciences' Institute of Medicine has issued daily calcium and vitamin D intake guidelines for various groups of persons.
Calcium
| Life Stage Group | Recommended Daily Calcium Intake |
| Women and men 9 to 18 years | 1,300 mg |
| Women and men 19 to 50 years | 1,000 mg |
| Women and men 51 to 70 years | 1,200 mg |
| Women and men > 70 years | 1,200 mg |
| Pregnant or nursing women 14 to 18 years | 1,300 mg |
| Pregnant or nursing women 19 to 50 years | 1,000 mg |
Vitamin D**
| Life Stage Group | Recommended Daily Vitamin D Intake |
| Men and women 9 to 50 years with limited sun exposure | 1,300 IU |
| Men and women 51 to 70 years with limited sun exposure | 1,000 IU |
| Men and women > 70 with limited sun exposure | 1,300 IU |
** People who spend adequate amounts of time in the sun do not need dietary vitamin D intake.
Selecting foods high in calcium is one way to help you achieve your targeted daily calcium intake. Here are 25 major food sources of calcium to assist your meal planning.
| Serving Size | Food | Amount of Calcium (mg) |
| 1 cup (8 oz) | Yogurt, plain, low-fat | 415 |
| 1 cup | Yogurt, fruit, low-fat | 314 |
| 1 cup | Skim milk | 302 |
| 1 cup | 2% milk | 297 |
| 1 cup | Whole milk | 291 |
| 1 oz | Swiss cheese | 272 |
| 1 oz | Cheddar cheese | 204 |
| 1 oz | Colby cheese | 194 |
| 1 oz | American cheese | 174 |
| 1 cup | Cottage cheese, low-fat | 155 |
| 1 | English muffin, with butter | 103 |
| 1 cup | Sardines, in oil, drained | 351 |
| 3 oz | Perch, cooked | 117 |
| 1 cup | Tofu | 260 |
| 1-1/2 cups | Chef salad | 235 |
| 1 | Taco | 221 |
| 1 | Plain hamburger, large, with bun | 74 |
| 1 cup | Almonds | 332 |
| 1 cup | Collard greens, chopped, cooked | 357 |
| 1 cup | Kale, chopped, cooked | 179 |
| 1 cup | Broccoli, cooked | 94 |
| 1 cup | Kidney beans, canned | 69 |
| 10 fl oz | Milk shake, vanilla | 344 |
| 1 cup | Ice cream, vanilla | 170 |
| 5 oz | Tapioca pudding | 119 |
Source: Agricultural Handbook, U.S. Department of Agriculture.
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