{"id":4288,"date":"2015-02-04T11:29:27","date_gmt":"2015-02-04T10:29:27","guid":{"rendered":"https:\/\/obalne-lekarne.si\/?post_type=nasvet&p=4288"},"modified":"2026-11-02T16:12:09","modified_gmt":"2026-11-02T15:12:09","slug":"minerals-and-vitamins-calcium","status":"publish","type":"nasvet","link":"https:\/\/obalne-lekarne.si\/en\/customer-support\/pharmacists-advice\/minerals-and-vitamins-calcium\/","title":{"rendered":"Minerals and vitamins \u2013 calcium"},"content":{"rendered":"\n
Age group<\/th>Source<\/th>Daily calcium requirement (mg\/day)<\/th><\/tr><\/thead>
0 – 6 months<\/td>Breast milk<\/td>210<\/td><\/tr>
6 – 12 months<\/td>Milk and food<\/td>270<\/td><\/tr>
1 – 3 years<\/td>Balanced diet<\/td>500<\/td><\/tr>
4 – 8 years<\/td>Balanced diet<\/td>800<\/td><\/tr>
9 – 13 years<\/td>Balanced diet<\/td>1300<\/td><\/tr>
14 – 18 years<\/td>Balanced diet<\/td>1300<\/td><\/tr>
19 – 30 years<\/td>Balanced diet<\/td>1000<\/td><\/tr>
31 – 50 years<\/td>Balanced diet<\/td>1000<\/td><\/tr>
51 – 70 years<\/td>Diet and calcium supplements<\/td>1200<\/td><\/tr>
over 70 years<\/td>Diet and calcium supplements<\/td>1200<\/td><\/tr>
pregnancy<\/strong><\/td> <\/td> <\/td><\/tr>
under 19 years<\/td>Balanced diet<\/td>1300<\/td><\/tr>
19 – 50 years<\/td>Balanced diet<\/td>1000<\/td><\/tr>
breastfeeding<\/strong><\/td> <\/td> <\/td><\/tr>
under 19 years<\/td>Balanced diet<\/td>1300<\/td><\/tr>
19 – 50 years<\/td> <\/td>1000<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

 <\/p>\n\n\n\n

Main functions of calcium in the body:<\/h2>\n\n\n\n
    \n
  • Builds and maintains strong bones and teeth.<\/li>\n\n\n\n
  • Helps regulate heart rate and muscle contractions.<\/li>\n\n\n\n
  • Is essential for blood clotting.<\/li>\n\n\n\n
  • Helps regulate blood pressure and electrolyte balance within cells.<\/li>\n<\/ul>\n\n\n\n

    Signs of calcium deficiency in the body:<\/h2>\n\n\n\n
      \n
    • Rickets or weak bones in babies and children.<\/li>\n\n\n\n
    • Osteomalacia or soft bones in adults.<\/li>\n\n\n\n
    • Osteoporosis or thinning of the bones.<\/li>\n\n\n\n
    • Blood pressure disturbances.<\/li>\n\n\n\n
    • Signs of excessive calcium intake:<\/li>\n\n\n\n
    • Calcification of bones and soft tissues.<\/li>\n\n\n\n
    • Kidney stones.<\/li>\n<\/ul>\n\n\n\n

       <\/p>\n\n\n\n


      Foods rich in calcium:<\/h2>\n\n\n\n
      <\/th>1 Serving size<\/th>Calcium (mg)<\/th><\/tr><\/thead>
      Skimmed and evaporated milk<\/td>150 ml
      1 glass<\/td>      		580<\/td><\/tr>
      Canned sardines<\/td>can<\/td>445<\/td><\/tr>
      Yoghurt<\/td>1 pot<\/td>215<\/td><\/tr>
      Skimmed or 1% milk<\/td>150 ml<\/td>246<\/td><\/tr>
      Whole milk<\/td>150 ml<\/td>238<\/td><\/tr>
      Sour milk<\/td>150 ml<\/td>232<\/td><\/tr>
      Cheese<\/td>50 g<\/td>129 – 360<\/td><\/tr>
      Tofu<\/td>50 g<\/td>128<\/td><\/tr>
      Almonds<\/td>100 g<\/td>230<\/td><\/tr>
      Cooked beans<\/td>200 g<\/td>210<\/td><\/tr>
      Lettuce<\/td>150 g<\/td>120<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

       <\/p>\n\n\n\n

      As not all diets are suitable for everyone, ask your pharmacist for advice before starting any diet or making changes to your lifestyle.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Age group Source Daily calcium requirement (mg\/day) 0 – 6 months Breast milk 210 6 – 12 months Milk and food 270 1 – 3 years Balanced diet 500 4 – 8 years Balanced diet 800 9 – 13 years Balanced diet 1300 14 – 18 years Balanced diet 1300 19 – 30 years Balanced […]<\/p>\n","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"vrsta_nasveta":[],"class_list":["post-4288","nasvet","type-nasvet","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/obalne-lekarne.si\/en\/wp-json\/wp\/v2\/nasvet\/4288","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/obalne-lekarne.si\/en\/wp-json\/wp\/v2\/nasvet"}],"about":[{"href":"https:\/\/obalne-lekarne.si\/en\/wp-json\/wp\/v2\/types\/nasvet"}],"wp:attachment":[{"href":"https:\/\/obalne-lekarne.si\/en\/wp-json\/wp\/v2\/media?parent=4288"}],"wp:term":[{"taxonomy":"vrsta_nasveta","embeddable":true,"href":"https:\/\/obalne-lekarne.si\/en\/wp-json\/wp\/v2\/vrsta_nasveta?post=4288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}