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CALCIUM
| Benefits | Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure |
| GOOD FOOD SOURCES | Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale (but not spinach or Swiss chard, which have binders that lessen absorption) |
| Recommended Daily Allowance | 31–50: M: 1,000 mg, W: 1,000 mg 51-70: M: 1,000 mg, W: 1,200 mg, 71+: M: 1,200 mg, W: 1,200 mg |
| UPPER LIMIT per day | 2,500 mg |
| DID YOU KNOW? | Adults absorb roughly 30% of calcium ingested, but this can vary depending on the source. Diets very high in calcium may increase the risk of prostate cancer. |