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Calcium and Vitamin D: Important at Every Age
Calcium and Vitamin D: Important at Every Age
The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. Two nutrients in particular, calcium and vitamin D, are needed for strong bones.
The Role of Calcium
Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium significantly contributes to the development of osteoporosis. Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates. National nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones. To find out how much calcium you need, see the Recommended Calcium Intakes chart, below.
Recommended Calcium Intakes
| Age | Amount of Calcium |
|---|---|
| Infants | |
| Birth - 6 months | 210 mg |
| 6 months - 1 year | 270 mg |
| Children/Young Adults | |
| 1 - 3 years | 500 mg |
| 4 - 8 years | 800 mg |
| 9 - 18 years | 1,300 mg |
| Adult Women & Men | |
| 19 - 50 years | 1,000 mg |
| 50 + | 1,200 mg |
| Pregnant or Lactating | |
| 18 years or younger | 1,300 mg |
| 19 - 50 years | 1,000 mg |
| Source: National Academy of Sciences, 1997. | |
To learn how easily you can include more calcium in your diet without adding much fat, see the Selected Calcium-Rich? Foods list, below.
Selected Calcium-Rich? Foods
| Food Item | Serving Size | Calcium (mg) | Fat (g) | Calories |
|---|---|---|---|---|
| Milk | ||||
| Whole | 8 oz
| |||