Calcium, a mineral necessary for healthy teeth and bone growth, also helps blood clot and muscles contract. The most plentiful mineral in your body, calcium also helps transmit nerve impulses and keeps your heart beating. Almost all the body's calcium, about 99 percent, is stored in the bones and teeth, according to MedlinePlus, while the rest is found in blood, cells and tissues. Calcium occurs naturally in a number of foods.
Definition
A daily calcium intake of 1,000 mg is considered adequate for adults up to age 50; over age 51, men and women require 1,200 mg. Between ages 9 and 18, children need 1,300 mg. Daily intake of up to 2,500 mg is probably safe, MedlinePlus states. Around 55 percent of men and 78 percent of women fall short of dietary requirements, the National Institutes of Health states. The amount of calcium that can be absorbed at one time is generally less than 500 mg, so don't consume all your high calcium foods at one meal.
High-Calcium Foods
Dairy products contain the most calcium, with 8 oz. of plain yogurt made from low-fat milk supplying 415 mg. Nonfat milk contains 301 mg. in 1 cup, and cheddar cheese contains 204 mg. in 1 oz. Many ready-to-eat fortified cereals contain 200 to 200 mg. of calcium in a cup. Vegetables such as spinach, turnip greens and collard greens also contain more than 200 mg. of calcium per cup.
Benefits
Diets high in calcium help build bone density, aid in bone remodeling and healing and help prevent osteoporosis, thin bones prone to fracture. Osteoporosis affects 10 million Americans, 80 percent of them women, the NIH reports. Although high supplemental intake of calcium and vitamin D increase the risk of developing kidney stones, high dietary calcium intake appears to decrease the risk, the NIH reports.
Risks
Excessive amounts of calcium in the body rarely occur from high dietary intake. More often, high amounts of vitamin D, certain cancers or other diseases cause hypercalcemia, which can interfere with kidney function and interfere with the absorption of iron and other essential minerals, the NIH states.
Concerns
Your body's calcium needs are constant; what you don't supply is taken from your bones, weakening them over time, registered dietitian Maria Adams of the University of Tennessee Health Science Center explains. If you eat a diet high in calcium but don't have an adequate amount of vitamin D, you won't absorb the calcium you take in. If you have lactose intolerance or eat a strict vegetarian diet, eating a diet high in calcium can be difficult. About 25 percent of Americans have lactose intolerance and develop gas, bloating and diarrhea if they consume dairy products. They may need to take calcium supplements rather than eating a diet high in calcium. Vegans, who don't eat any animal products, should also take calcium supplements, the NIH suggests.
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