Senior Nutrition - Calcium Part 1 - Best Dairy & Animal Food Sources

By Anna Hazard

View the Rest of the Series

Part 2 - Natural Non-dairy Sources
Part 3 - Synthetic Sources

Introduction

Calcium is an essential mineral, the most abundant one found within the body, that is mostly stored within bones & teeth. It strengthens bones & teeth, regulates nerves & muscle contractions (including smooth muscle such as found in the heart), controls metabolic functions such as hormone secretion, and helps with normal blood clotting.
 
Since calcium isn't produced naturally within the body, it must be ingested from outside sources, with the most abundant source being dairy products. The body uses bone tissue as a calcium reservoir, thus when lacking other sources, calcium will be taken from the bones to maintain a constant concentration in the blood, muscle, and inter-cellular fluids.

Bone is constantly being remodeled through the re-absorption and re-depositing & formation of calcium, a balance which tends to shift with age.

• Depositing exceeds absorption in children/teenagers
• Depositing & absorption are equal in adulthood
• Absorption exceeds depositing in seniors especially in post-menopausal women

This tendency can cause osteoporosis (brittle/fragile bones due to tissue loss) & osteomalacia (softening of bones) with age, particularly in women after menopause who further lose efficiency of absorbing calcium as estrogen levels fall.  People with certain diseases such as IBS or celiac disease or those being treated with corticosteroids will also have decreased ability to absorb calcium.

Patrick J. Lynch: Med. Illustrator
C. Carl Jaffe, MD: Cardiologist
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Daily Recommended Dosage
Age 18-50 Male:        1,000 mg
Age 18-50 Female:   1,000 mg
Age 51-70 Male:        1,000 mg
Age 51+ Female:        1,200 mg
Age 71+ Male:             1,200 mg

Age 18-50 should not exceed 2,500 mg of calcium per day while Age 51+ should not exceed 2,000 mg per day.

Natural Dairy Sources

Romano Cheese

• 1.5 oz serving
• Average 452 mg of Calcium per serving (varies by brand)
  
• Average Daily Recommended  Value - 45.2%
  

Yogurt

• 8 oz serving
  
• Average 300 - 400 mg of Calcium per serving (varies by brand & flavor)
• Average Daily Recommended  Value - 30 - 40%
  

Plain Nonfat

• 8 oz serving
• Average 415 mg of Calcium per serving (varies by brand)
• Average Daily Recommended  Value - 41.5%

Fruit, Low Fat

• 8 oz serving
• Average 310 - 380 mg of Calcium per serving (varies by brand & flavor)
• Daily Recommended  Value - 31 - 38%
  

Mozzarella Cheese

• 1.5 oz serving
  
• Average 330 mg of Calcium per serving (varies by brand)
  
• Average Daily Recommended  Value - 33%
  

Cheddar Cheese

• 1.5 oz serving
  
• Average 307 mg of Calcium per serving (varies by brand)
• Average Daily Recommended  Value - 30.7%
  

Milk

• 8 oz serving
• Average 280 - 300 mg of Calcium per serving (varies by brand & fat content)
• Daily Recommended  Value - 28-29%
  

• 1% Reduced Fat
  • 8 oz serving
  • 305 mg of Calcium per serving
  • Daily Recommended  Value - 30.5%
• Skim/Nonfat
  • 8 oz serving
  • 299 mg of Calcium per serving
  • Daily Recommended  Value - 29.9%
• 2% Reduced Fat
  • 8 oz serving
  • 293 mg of Calcium per serving
  • Daily Recommended  Value - 29.3%
• Chocolate (Skim)
  • 8 oz serving
  • 288 mg of Calcium per serving
  • Daily Recommended  Value - 28.8%
• Buttermilk (Low Fat)
  • 8 oz serving
  • 284 mg of Calcium per serving
  • Daily Recommended  Value - 28.4%
• Whole Milk
  • 8 oz serving
  • 276 mg of Calcium per serving
  • Daily Recommended  Value - 27.6%
    

Cottage Cheese

• 1 cup serving
• Average 187 mg of Calcium per serving (varies by brand)
• Average Daily Recommended  Value - 18.7%
  

Ice Cream (Vanilla, Light)

• 1/2 cup serving
• Average 122 mg of Calcium per serving (varies by brand, flavor, and fat content)
  
• Average Daily Recommended  Value - 12.2%
  

Frozen Yogurt (Soft Serve, Vanilla)

• 1/2 cup serving
• Average 103 mg of Calcium per serving (varies by brand)
• Average Daily Recommended  Value - 10.3%
  

Pudding (Ready to Eat, Chocolate)

• 4 oz serving
• Average 55 mg of Calcium per serving (varies by brand & flavor)
• Average Daily Recommended  Value - 5.5%
  

Sour Cream (Reduced Fat)

• 2 tablespoons
• Average 31 mg of Calcium per serving (varies per brand & fat content)
• Average Daily Recommended  Value - 3.1%
  

Other Natural Animal Byproduct Sources

Sardines (Canned with Bones)

• 3.75 oz serving (1 can)
• 350 mg of Calcium per serving
  
• Daily Recommended  Value - 35%
  

Salmon (Canned with Bones)

• 3 oz serving (1/2 can)
• 232 mg of Calcium per serving
• Daily Recommended  Value - 23.2%