Calcium is the most abundant mineral in the body, mainly existing in the bones and teeth, while a 
small portion is found in the blood and body fluids, where it regulates metabolic functions.
We need to consume calcium through the diet to ensure strong, healthy bones and teeth and to potentially help improve weight loss. Furthermore, adequate intake can prevent osteoporosis and fractures in adults and rickets in children.
Dietary Reference Intake (DRI) is as follows (mg/day):
| Age | Males | Females | Pregnant | Lactating |
| 14 – 18 years | 1300 | 1300 | 1300 | 1000 |
| >18 years | 1000 | 1000 | 1000 | 1000 |
| >50 years | 1200 | 1200 | NA | NA |
Dietary Sources:
| Food | Content (mg) |
| Yoghurt (1 cup) low fat with fruit |
345 |
| Rhubarb (1/2 cup) cooked |
318 |
| Spinach (1 cup) cooked |
291 |
| Milk (1 cup) low fat |
285 |
| Cheese, cheddar (30 g) |
204 |
| Salmon (105g) canned with bones |
181 |
| Tofu (1/4 block) |
163 |
| Cottage cheese (1 cup) |
155 |
| Almonds (30 g) |
70 |
| Baked beans (1/2 cup) |
64 |
| Broccoli (1 cup) cooked |
62 |
| Orange, medium |
52 |
| Kale (1 cup) cooked |
47 |
Only about a third of the calcium ingested is absorbed. But there are a few tricks that will help enhance absorption:- Ensure adequate intake of vitami
n D (or exposure to sufficient UV rays) - Do not eat calcium sources with oxalate (found in green leafy vegetables) or phytates (found in the outer husks of cereal grains)
- Do not eat excessive amounts of fiber (>30g/day)