Calcium is fundamental to human health. In this article, Presse Santé examines the role of calcium in our body and shows how calcium-rich foods can be consumed to optimally meet the needs.
Calcium: What are its functions?
There are many reasons why we need calcium in our diet. Besides the central role in bone metabolism and the formation of strong bones and teeth, it helps in muscle contraction, nerve transmission and blood clotting, to name a few. Adequate calcium intake is very important for teenagers and children because this is when bone growth is fastest. Since much of the calcium is excreted via stool, urine and sweat, a sufficient amount of calcium should be ingested through food.
Dairy products are the best source of calcium, but you can also find it in certain vegetables and certain types of fish. So be sure to include plenty of these foods in your diet!
What is the daily calcium requirement?
The recommended daily intake of calcium varies according to age, physiological state and gender.
The SFN; (French Nutrition Society) recommends the following daily calcium intake:
| Age | Calcium requirement (mg) | |
| infants | 0 to less than 4 months | 220mg |
| From 4 months to 12 months | 330mg | |
|
Children |
From 1 to less than 4 years old | 600mg |
| From 4 to less than 7 years old | 750mg | |
| From 7 to less than 10 years old | 900mg | |
| From 10 to less than 13 years old | 1100mg | |
| teenagers | From 13 to under 18 | 1200mg |
| Adults Men | 19 years and over | 1000mg |
| Adults Woman | 19 years and over | 1200mg |
| Pregnant and lactating woman | Under 19
19 years and over |
1200mg
1000mg |
| Senior Male | 51 and over | 1200mg |
| senior woman | 1500mg |
Top 5 foods high in calcium.
Although many people think of dairy products when it comes to calcium. But also, dairy products are among the most important sources of saturated fat in our diet and contain cholesterol, sodium and trans fats. Also, some have lactose intolerance, and when consuming dairy products, they will get their daily calcium intake, in which case they may suffer from several consequences such as bloating, constipation or, on the contrary, diarrhea.
There are actually a variety of calcium-rich foods that can be part of a healthy diet. Here are five of the best:
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Kale, Broccoli and Spinach:
These nutrient-dense greens are a great way to get calcium, as well as vitamins A and C. Add them to salads or smoothies, or as a side dish.
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Salmon, sardines, anchovies and perch:
This type of fish is not only a good source of calcium, but also a rich source of omega-3 fatty acids, which are essential for heart health. Bake or grill them for a quick and healthy meal, and eat your anchovies in a hearty fish salad.
Tofu is made from soybeans and is an excellent plant-based source of calcium. It’s versatile and can be used in a variety of dishes, from stir-fries to desserts.
Many cereals are fortified with calcium and other nutrients for overall health. Between quinoa, oats, wholemeal bread or sandwich bread. It is advisable to derive the most benefit from it in your breakfasts.
Almonds, chia seeds, Brazil nuts, and sesame seeds are all good sources of calcium. A good amount per day to add to your meals would be enough to provide you with the daily calcium requirement.
The most useful recommendations.
It is recommended to drink natural mineral waters for their richness in calcium, you just have to read the label of the energy values to choose the right water for you.
Calcium from food cannot be fully absorbed by the body. This is why it is difficult to give exact consumption recommendations to cover your calcium needs. It is advisable to eat a variety of different foods that contain calcium.
Also, make sure your vitamin D needs are covered and get checked out by a doctor if you suspect a calcium deficiency. You can make up for a mild calcium deficiency by eating more calcium-rich foods. If the deficiency is severe, a calcium supplement may be recommended.
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