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Leeds, Grenville & Lanark District Health Unit
Leeds, Grenville & Lanark District Health Unit

Nutrition - Calcium

Calcium

Calcium

Calcium is one of the 13 nutrients listed on food labels in Canada. It is found on the Nutrition Facts table on the product packaging.

Calcium is a mineral that is important in the development of our bones and teeth. Did you know that 99 % of the calcium found in your body is found in your bones and teeth? Calcium also plays a role in blood pressure and muscle functioning.

Good food sources of calcium include:

  • Almonds
  • Broccoli
  • Calcium-fortified orange juice
  • Canned salmon (with bones)
  • Chinese cabbage
  • Fortified soy beverage
  • Hard cheese
  • Kale
  • Milk
  • Yogurt
  • Calcium-Set Tofu - check the Nutrition Facts table to ensure it's a good source of calcium

Life Stage

Age

Calcium Needs

Safe Upper Level

Infants

0-6 months

200 mg

1000 mg

7-12 months

260 mg

1500 mg

Children

1-3 years

700 mg

2500 mg

4-8 years

1000 mg

2500 mg

9-18 years

1300 mg

3000 mg

Adults

19-50 years

1000 mg

2500 mg

51-70 years

Men 1000 mg
Women 1200 mg

2000 mg

70+ years

1200 mg

1000 mg

Source: Dietary Reference Intakes, 2010.

Consuming too much calcium from supplements can result in serious side effects. If you take a calcium supplement, do not exceed the recommendations for your age group without the advice of your health care provider.

Canada's Food Guide recommends that all Canadians drink 500 ml (2 cups) of milk or fortified soy beverage. This is because they are high in calcium and vitamin D. If you don't drink milk or soy beverage, you need to make sure that you get enough of these nutrients from other sources.

Our body requires vitamin D to properly absorb and use calcium.

Not enough calcium increases your risk of weak bones and fractures.

Go to EatRight Ontario to learn more about lactose intolerance.

Count your calcium intake using the calculator from the Osteoporosis Society.




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Leeds, Grenville and Lanark District Health Unit
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