Calcium intake can prevent osteoporosis, if started early on life. Calcium demand is high in some cases as in pregnancy ,breastfeeding and childhood. As one ages, body absorbs less calcium so the need for calcium increases. Here is a chart on calcium requirement in different age groups and sources of calcium.
How much calcium do I need daily
Calcium needs change during one's lifetime (see chart below). The body's demand for calcium is greater during childhood and adolescence when the skeleton is growing rapidly, and during pregnancy and breastfeeding. Postmenopausal women and older men also need more calcium. This is because, as you age, your body becomes less efficient at absorbing calcium and other nutrients.
Age
Required calcium per day
Birth - 6 months
400 mg
6 mths - 1 year
600 mg
1 - 10 years
800 - 1200 mg
11-24 years
1200 - 1500 mg
25-50 (women & men)
1000 mg
51-64 (women on ERT* & men)
1000 mg
51+ (women not on ERT)
1500 mg
65 or older
1500 mg
What foods contain calcium?
Green leafy vegetables, fish and their bones, milk and other dairy products are rich in calcium. Depending upon how much calcium you get each day from food, you may need to take a calcium supplement. Listed below are various sources of calcium in food:
Food item
Calcium (milligrams per 100 g)
% of RDI * (for 25-50 yr old)
Vegetables & Fruits
Cauliflower
140 mg
14%
Fenugreek ("methi")
470 mg
12%
Spinach ("paalak")
60 mg
6%
Ladies fingers
90 mg
9%
Beetroot
200 mg
20%
Cabbage
80 mg
6%
Figs ("anjeer")
60 mg
3%
Grapes (blue)
30 mg
7%
Dates ("khajoor")
70 mg
5%
Oranges
50 mg
10%
Raisins
100 mg
11%
Apple
10 mg
9%
Banana
10 mg
1%
Papaya
10 mg
1%
Meat, Fish, Eggs
Chicken (meat)
30 mg
3%
Mutton (muscle)
150 mg
15%
Pork (muscle)
30 mg
3%
Crab (muscle)
1370 mg
137%
Prawn
320 mg
32%
Mackerel ("bangda")
430 mg
43%
Rohu
650 mg
65%
Egg. Hen's
60 mg
6%
Cereals & Pulses
Bajra
50 mg
5%
Ragi
330 mg
33%
Wheat flour, whole
50 mg
5%
Wheat flour, refined
20 mg
2%
Rice (raw or parboiled)
10 mg
1%
Rice (flakes or puffed)
20 mg
2%
Soyabean
240 mg
24%
Dal
160 mg
16%
Black gram dal ("udad dal")
200 mg
20%
Nuts
Almonds
230 kg
23%
Groundnuts
50 mg
5%
Pistachio ("pista")
140 mg
14%
Dairy products
Milk, cow's
120 mg
12%
Milk, buffalo's
210 mg
21%
Curds, from cow's milk
120 mg
12%
Cheese
790 mg
79%
Milk powder, skimmed
1370 mg
137%
Milk powder, whole
910 mg
91%
* % RDI = Percentage of Recommended Dietary Intake Source: Advanced Textbook on Food & Nutrition - Vol II, by Dr. M. Swaminathan
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alot of people are not into drinking milk as often as we should i'm actually one of them, but we need to realize that we need milk to get the calcium we need to avoid this disease.
dear madam, it is good advice i donot take milk cxhees or yougurt i am 55 yr it hasbeen 3 yrs i have pain in my knees climbing and getting down the stairs how should i prevent ?i have start taking calcium i have put on weight .
there should be a qualitative balance between diet,activities and isotonic exerises depending on the age and the exogenous as well as endogenous factors involved.a generalised comment of importance is that milkin excess should be avoided as besides calcium it contains other unhealthy disease inducing factors
in 2003 i developed poly myalgia, a disorder of the muscles and given a high dosis of prednisone. 30 mg per day. reduced this ti 5mg per day after 2 years. this medication has taken the calcium out of my bones and have now a new problem: osteoporosis. i do take now a heavy daily dosis of calcium tablets with 5mg of prednisone every 3 days for the poly myalgia. trying to do away with the prednisone all together.
i am 30 year old. two year ago i felt down. then i suffered backache. now i am do ragular exercise,yoga . drink milk ragularly and one 500 mg calcium tab daily.so we can avoid this osteroporosis by careing themself.
now i am 54. tenyears back it was diagonised that i am a patient of osteoporosis. no matter. i regularly take cal- mag tablets + calcium rich food + a positive mental attitude towards life.
