What is calcium?
Calcium is the main component of bones and teeth. It can help regulate heartbeat and muscle contraction, maintain normal nerve induction, and prevent aging and treat constipation. Foods rich in calcium include milk, fish (eat with bones), eggs, green vegetables, beans and legume products.
Recommended daily intake The recommended daily intake for adults is 600 mg, and for pregnant and lactating women, it should be increased to 1200 mg.
Intake and problems
Lack of Vitamin D, excessive intake of magnesium and phosphorus, and sugar diets will hinder calcium absorption. Pregnant women and developing young people should absorb more calcium.
Foods Rich in Calcium
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species
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content
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Dairy products
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A cup of skimmed milk
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550 mg
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A cup of cheese
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270 mg
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Â
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Half a cup of cottage cheese
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160 mg
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Fishes
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Sardines (with bones) 3.5 oz
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400 mg
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Â
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Salmon with bone 3oz
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160 mg
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Fruits and vegetables
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A glass of kale
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350 mg
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Orange one
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50 mg
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Nuts
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Almonds two ounces
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130 mg
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Soy products
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Tofu 3.5 oz
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120 mg
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