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CALCIUM INFORMATION (AND VITAMIN D) |
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Calcium is a mineral needed to keep our bones and healthy and our muscles working.
Not enough calcium can lead to bone weakness, known as osteoporosis.
We can absorb up to 500mg of calcium at a time.
Vitamin D is necessary to help our bodies absorb and use calcium.
Breast fed infants or infants consuming less than 17 ounces of formula a day require additional Vitamin D. This is given as Tri-Vi-Sol vitamins in the first 6 months of life.
Vitamin D can be manufactured by our bodies through sunlight exposure.
Inadequate amounts of Vitamin D leads to a bone condition called Rickets.
400-600 IU of Vitamin D is recommended daily. |
How Much Calcium Do I Need? |
WHAT ARE GOOD SOURCES OF CALCIUM AND VITAMIN D? |
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Metropolitan Pediatric Group, Pediatricians, Teaneck & Closter, NJ, Bergen Co 704 Palisade Avenue, Teaneck, NJ 07666 201-836-4301 570 Piermont Road, Closter, NJ 07624 201-768-8811 |
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Age |
mg Calcium/day |
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0-6 months |
210 |
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7-12 months |
270 |
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1-3 years |
500 |
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4-8 years |
800 |
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9-18 years |
1300 |
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19-50 years |
1000 |
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FOOD |
SERVING SIZE |
CALCIUM (mg) |
VITAMIN D (IU) |
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Low Fat Milk |
8 oz |
300 |
90 |
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Soy or Rice Milk |
8 oz |
300 |
Varies |
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Orange Juice, Calcium Fortified |
1 cup |
350 |
100 |
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Cheddar Cheese |
1.5 oz |
300 |
15 |
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Yogurt, low-fat |
8 oz |
300 |
Varies |
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Instant Oatmeal |
1 cup |
100 |
Varies |
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Broccoli, cooked |
1/2 cup |
35 |
None |
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Broccoli, raw |
1 cup |
35 |
None |
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Spinach, steamed |
1 cup |
245 |
None |
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Orange, medium |
1 |
45 |
None |
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Sweet potatoes |
1/2 cup |
45 |
None |
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Almonds |
20 nuts |
70 |
None |
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White beans |
1/2 cup |
113 |
None |
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Canned Salmon |
3 oz |
200 |
500 |
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Calcium Chews |
1 |
100-500 |
Varies |
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Tums Antacid |
1 |
200-400 |
None |