Dairy Throughout Life
Calcium Throughout Life
Calcium is an essential nutrient. Some 99 per cent of calcium in the body is found in the skeleton and teeth. As part of a varied and balanced diet and lifestyle, calcium is needed for normal growth and development of bone in children, calcium contributes to normal bone and may reduce bone loss in post-menopausal women - low bone mineral density is a risk factor in the development of osteoporosis.
Calcium plays a number of other roles in the body - it is needed for normal blood coagulation, energy metabolism, normal muscle function and neurotransmission and normal function of enzymes involved in digestion.
Calcium: Recommended Dietary Allowances for Ireland
| Infants (up to 12 months) | 525mg |
| Children (1-10 years) | 800mg |
| Adolescents (11-17 years) | 1200mg |
| Adults (18+ years) | 800mg |
| Pregnancy* | 1200mg |
| Lactation* | 1200mg |
(Food Standards Authority: Recommended Dietary Allowances for Ireland 1999 )
* Second half of pregnancy
* First 6 months of lactation
What foods contain calcium?
According to the North-South Ireland Food Consumption Survey, dairy foods contributed to almost half the calcium intake in the diet of Irish adults. The calcium in dairy products is 'bioavailable' - it is easily absorbed and utilised by the body. The Department of Health recommends three servings of dairy per day for children and adults. A serving is equal to ⅓ pint of milk (189 ml), a pot of yogurt (~125 g) or a matchbox-sized (1oz) piece of cheese.
Other foods contain calcium but the contribution they make to calcium intakes depends on the frequency of consumption and the ability of the body to absorb the calcium from these foods. For example, plant based foods contain oxalates and phytates which can bind to the calcium, inhibiting its absorption.
Simple ways to boost your calcium intake
- Try to include a portion of dairy at breakfast e.g. milk over breakfast cereal and at lunch e.g. a cheese sandwich. To achieve your three portions of dairy, include a dairy-based snack throughout the day e.g. pot of yogurt.
- Calcium is not destroyed during cooking, so add some milk to soups, sauces or potatoes, splash some hot milk on breakfast cereals or try some porridge made with milk.
- Blend some fruit with yogurt for a simple nutrient-rich smoothie.
- Breakfast cereal with milk is a great snack any time of the day!
- Treat yourself by having a frothy cappuccino or hot chocolate.