John Myers
Adequate intake of calcium from food is so important because it is involved in numerous bodily functions. The bulk element contributes, for example, to normal energy metabolism and normal blood clotting. It is also responsible for normal muscle function and plays a role in signal transmission between nerve cells. The importance of calcium for the maintenance of normal bones and teeth should be known to most people. The bone is also our largest reservoir of calcium, which the body draws on when there is not enough of the mineral for metabolic processes.
The recommended daily intake for adults 19 and older is 1,000 milligrams per day. The requirement is not increased during pregnancy and lactation. Children and adolescents between the ages of 13 and 18 are in the growth phase and need a little more calcium at 1,200 milligrams a day. In the first year of life, the supply is ensured primarily through breast milk. The recommended intake through food increases continuously in children after infancy:
- 1 to 3 years: 600 mg
- 4 to 6 years: 750 mg
- 7 to 9 years: 900 mg
- 10 to 12 years: 1,100 mg
Healthy people can easily meet their calcium requirements with a healthy, balanced, and varied diet. Additional dietary supplements are not necessary. The most important sources of calcium are milk and milk products. However, quark does not contain quite as much of the nutrient as milk, yoghurt or cheese. The daily dose for an adult can be covered with two slices of Emmental cheese and a glass of milk, for example.
For people who have to or want to avoid milk and dairy products, there may be difficulties in getting enough calcium. Among the plant foods, kale, spinach, arugula, and broccoli in particular have a higher calcium content.
If you take in too little calcium for a long time, there is a risk that the body will attack the depot in the bones, and bone density will decrease. With increasing age, the risk of developing osteoporosis and the associated fractures increases.
