Calcium is one of the most essential minerals in the human body, with such an important role that if at a certain point it would completely vanish, the human body would be made only of skin and muscles, with no consistence whatsoever.
This is due to the fact that calcium is present in the structures which determine our body architecture: bones, teeth. 99% of the total calcium quantity is present in these structures, the rest being dissipated in blood and other important tissues. Calcium is an essential macro mineral for the human body. During the past years, specialists considered that diets rich in calcium were necessary only until the age of 30. Nowadays however, it has been proved that calcium is essential at all ages, especially for women who are breastfeeding, and women at menopause.
Calcium plays an important role in the growth process and also in the reproductive one. It is also necessary for maintaining the teeth and bones healthy, prevents osteoporosis, and has many other functions as well.
The majority of products we consume everyday contain calcium in various quantities but the most recommended ones are dairy products: milk, yogurt, cheese, butter. In these products, calcium is not only found in large quantities, but it can also be easily absorbed by the organism.
According to specialists, children between 1 and 2 years old should only be given integral milk which has 4% fat. After the age of 2 however, specialists recommend that children are given low fat milk (which contains 0, 1-2% fat). What it is important to know is that reducing the fat quantity in the milk will not influence the content of calcium and vitamin D.
Besides dairy products, specialists also recommend to introduce in the daily diets vegetables such as: broccoli, spinach, cabbage, green beans. Calcium can also be found in: peanuts, nuts, tofu, and salmon.
In order to properly absorb the calcium, the body also needs vitamins such as A, D, C which can be found in fresh juice (orange, lemon, etc.) or special pharmaceutical additives.
The daily need for calcium varies according to age, sex and health status.
For infants: 0-5 months – 210 mg/ day
6-11 months – 270 mg / day
For children: 1-3 years – 500 mg / day
4-8 years – 800 mg/ day
9-18 old – 1300 mg/ day
For adults: 19-25 years – 1000 mg/ day
51-70 years – 1200 mg/ day
For pregnant women: 1300 mg / day
For women over 50: 1500 mg/ day
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