The importance of calcium for our bodies
99% of the calcium in our body is found in bones and teeth. The other 1% can be found in blood and body tissue and is crucial for muscle function. Our bones function as calcium reserves for the body in times of shortage. When our diet doesn’t supply the needed amount of calcium, the body “taps” into the calcium in our bones and uses it to maintain a proper amount of calcium in blood and muscle, and any excess calcium leaves the body through urine. Therefore, long-term calcium deficiency can cause bone loss and diseases like osteoporosis.
How much calcium do I need?
Daily calcium requirement depends on who you are. Your age, sex, and other characteristics affect your daily calcium requirements. Generally, adults need about 1000-1200mg per day.
Where can I find plant-based sources for calcium?
Contrary to popular belief, cow’s milk isn’t the only or a crucial source for calcium. There are many plant-based sources of calcium that can be used to make quick snacks or elaborate delicious meals!
Here are some:
Recommended Dietary Allowance (RDA) for calcium
Infants 0-6 months: 200mg/day (Adequate Intake)*
Infants 7-12 months: 260mg/day (Adequate Intake)
Children 1-3 years: 700mg/day
Children 4-8 years: 1,000mg/day
9-18 years, including pregnant and breastfeeding women: 1,300mg/day
Adults 19-70 years, including pregnant and breastfeeding women: 1,000mg/day
Adults 71+ years: 1,200mg/day
A smoothie/juice high in calcium and other important nutrients needed for strong bones: