Calcium deficiency leads to week bones

Milk products, such as cheese, yoghurt, buttermilk and fortified milk provide a good amount of calcium. Green leafy vegetables possess a considerable amount of calcium, in spite of the high oxalate concentration. Sardines, salmon, almonds and sesame seeds are also good sources. Calcium needs vary from each individual, being high in adolescents and growing children.

Calcium requirements depend on the stage of life cycle. Infants on mother’s milk require around 270 mg per day, whereas, babies who are bottle-fed have a higher requirement of 350 mg, due to the inefficient calcium absorption from artificial feeds. 500 mg of calcium is required by children aged between 1-3 years. Needs increase in growing children and falls at 700 mg in 4-8 years and an estimated 1 gm in 9-11 years. Adolescents require more calcium, owing to the onset of puberty and growth spurt and range around 1.3 gm per day.

Osteoporosis and other bone complications can be avoided, by proper intake during adolescence and early adulthood. Bone mass increases, during this period. The requirement falls at 1 gm per day. A pregnant mother has an increased requirement, due to the growing fetus and is 1.3 gm per day, in the case of pregnant adolescent. In general, mother’s replace the deprived calcium, utilized by the growing fetus. Breastfeeding adolescents require 1,300 mg per day.

Bone loss or degeneration is common in senescence. Menopause in women calls for a greater calcium requirement.