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30 sources of calcium for all tastes and all age ranges

30 sources of calcium for all tastes and all age ranges
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Calcium accounts for 2% of our body weight, and is the most abundant mineral salt in our bodies. 99% of calcium is concentrated in the bones and teeth to ensure their solidity. The rest plays an important role in the healthy functioning of the muscle cells, such as the heart and the nerve cells. So where can we find natural sources of calcium, plant-based or otherwise? What is the recommended daily amount? 

Recommended amounts depending on your age

As well as contributing to cell functioning and the strength of your bones and teeth, calcium also has a role in renal functioning, in blood coagulation and in several enzymatic processes responsible for digestion.

Here are the age related recommended daily doses for calcium intake:

  • From 0 to 6 months: 200 mg
  • From 7 to 12 months: 260 mg
  • From 1 to 3 years: 700 mg
  • From 4 to 8 years: 1000 mg
  • From 9 to 18 years and for pregnant or breastfeeding women: 1300 mg
  • From 19 to 50 years: 1000 mg
  • Over 50 years: 1000 mg for men, 1200 mg for women
  • Over 70 years: 1200 mg

To prevent osteoporosis, calcium needs to be taken in conjunction with vitamin D, especially for people over 50 years of age.

10 sources of calcium from plant sources

  • Kale (150 g): 195 mg of calcium
  • Spinach (150 g): 156 mg
  • Broccoli (150 g): 114 mg

  • Cooked white beans (150 g): 90 mg
  • Watercress (50 g): 79 mg
  • Dried almonds (30 g): 75 mg
  • Celery root (150 g): 60 mg
  • Green beans (150 g): 60 mg
  • 3 dried figs (40 g): 64 mg
  • 1 orange (130 g): 52 mg

10 sources of calcium from animal sources

We mainly find calcium in dairy products and fish (each of the following values is per 100 grams):

  • Parmesan cheese: 1200 mg
  • Mimolette/Comté/Emmental cheese: 850 à 970 mg
  • Sardines: 600 à 800 mg
  • Saint-Paulin/Gouda/Cantal/Morbier/Edam cheese: 700 à 800 mg
  • Blue cheese: 400 à 600 mg
  • Camembert: 450 mg
  • Goats cheese: 298 mg

  • Sheep’s milk: 187 mg
  • Natural yoghurt made from whole fat milk: 167 mg
  • Natural yoghurt made from semi skimmed milk or skimmed milk: 150 mg
  • Cows milk: 120 mg

11 sources of mineral calcium

Found in non-sparkling mineral water by brand (per litre)

  • Talians: 596 mg
  • Hépar: 555 mg
  • Courmayeur: 533 mg
  • Contrex: 486 mg
  • Watwiller: 288 mg
  • Vittel: 202 mg

Found in sparkling mineral water by brand (per litre)

  • Contrex: 486 mg
  • Chateldon: 383 mg
  • Salvetat: 253 mg
  • Quézac: 241 mg
  • Badoit: 190 mg

Sources : La Santé dans l’Assiette, Passeport Santé, Guide Vitamines