Print
Strong Bones & Teeth

Calcium is most commonly associated with giving bones and teeth their strength. However, calcium is also necessary for such things as blood clotting, muscle contraction and enzyme reactions. Milk, cheese, yogourt and other dairy products are highly recognized as excellent sources of calcium. Meat, some beans, seafood, tofu and green leafy vegetables also contain varying amounts of calcium. A healthy diet with adequate calcium and Vitamin D and regular physical activity helps achieve strong bones and may reduce the risk of osteoporosis.

There are a variety of ways that calcium-rich dairy and soy products can be incorporated in to your diet each day.

Tip #1Try fortified soy beverages on cereals or in smoothies and shakes.

Tip #2Snack on low fat cheese with whole wheat crackers.

Tip #3Dip your fresh cut fruit in creamy low fat yogourt.

Use this chart to make sure you and your family are getting all the calcium you need each day.
Age Man Women
1 500mg 500mg
2-3 550 550
4-6 600 600
7-9 700 700
10-12 900 1100
13-15 1100 1100
16-18 900 700
19-49 800 800
50+ 800 800

Source:
Health and Welfare Canada (1990)
Pregnant or breastfeeding, add 500 mg.

Recommended Daily Allowance for Calcium