Calcium is an essential mineral for strong bones and teeth, for proper muscle and nerve functioning and even for blood clotting.
What are the sources of Calcium:
Dairy products are the best sources of calcium. But there are many non-dairy foods which have a high calcium content, those include sardines, dark leafy greens (kale, turnips, and collard greens), soybeans, and tofu. Since calcium is so important to our well being, manufacturers of cereals, energy bars and soymilk add it to their products. Once calcium is ingested we need Vitamin D to helps the body adsorb calcium. In fact, the body cannot absorb any calcium without having some vitamin D present. Vitamin D can be made in our skin when it is exposed to sunlight or it can be ingested in fatty foods like eggs, butter and fatty fish.
Your daily calcium needs vary depending on life stages:
Infants from birth to 1 year: 400-600 mg/day
Children ages 1-10: 800 mg/day
Preteens and teenagers: 1,200 – 1,500 mg/day
Adults: 1,200 mg/day
Pregnant women: 1,500 – 2,000 mg/day
Lactating women: 1,200 – 1,500 mg/day
Seniors: 1,500 mg/day