Diet Nutrition Information
Recommended Daily Allowance for Calcium
Calcium is a major component of bone and tooth material, and about 20 percent of an adult's bone calcium is replaced every year, so we need more of this mineral in our diet than any other. Calcium and iron are the two minerals that are typically most deficient in a woman's daily diet.
Recommended Daily Allowance (RDA) for Calcium
US RDA: Age related
People Who Need More Calcium in Diet
Groups who typically are most at risk from calcium deficiency, include pregnant or nursing mothers, as well as elderly and post-menopausal women. Calcium levels are also depleted by excess dietary intake of chocolate, fat or salt.
Calcium Intake in a Vegetarian Diet
Ovo-lacto vegetarians should have no problems obtaining sufficient calcium. Also, since calcium needs for vegans (on lower protein, plant-based diets) may be lower than for meat-eaters, even strict vegetarians should get enough calcium in their diets. Even so, it is important for vegans to eat foods regularly that are high in calcium and/or use a calcium supplement.
Calcium Intake During Pregnancy
Pregnant and lactating women require additional calcium, as it is essential to the skeletal development of the unborn child. They should increase their intake of calcium-rich foods, such as milk products. To obtain this extra calcium, 3 extra servings (3 cups) of milk or dairy products are needed. Women who dont drink milk or consume dairy products should take a calcium supplement of 600 mg per day.
Nutrition Resources About Calcium
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