Calcium
Calcium is the most abundant mineral in the body, essential for bones and teeth as well as muscle contraction, nerve signaling, and blood clotting. The adult RDA is 1,000 mg (rising to 1,200 mg for older adults), with an upper limit of 2,500 mg.
- Unit
- mg
- RDA (adult)
- 1000 mg
- Upper limit
- 2500 mg
- Functions
- Building and maintaining bones and teeth, Muscle contraction, Nerve signal transmission, Blood clotting and enzyme activation
- Food sources
- Dairy, Fortified plant milk, Leafy greens, Tofu, Sardines, Almonds
- Deficiency
- Low bone density, osteoporosis, muscle cramps, and in children impaired bone growth.
- Excess
- Excess can cause kidney stones, constipation, and impaired absorption of other minerals.
Richest foods
| Sesame Seeds, Whole | Nuts & seeds | 975 mg |
| Cheddar Cheese | Dairy | 721 mg |
| Chia Seeds | Nuts & seeds | 631 mg |
| Mozzarella Cheese, Whole Milk | Dairy | 505 mg |
| Almond Milk, Unsweetened | Beverage | 451 mg |
| Sardines, Atlantic, Canned in Oil, Drained | Seafood | 382 mg |
| Oat Milk, Unsweetened | Beverage | 350 mg |
| Soy Milk, Unsweetened | Beverage | 301 mg |
| Milk, Nonfat (Skim) | Beverage | 299 mg |
| Skim Milk (Nonfat) | Dairy | 299 mg |
| Milk, Reduced Fat, 2% Milkfat | Beverage | 293 mg |
| Reduced-Fat Milk (2%) | Dairy | 293 mg |
Amount per food's listed serving.