A mineral found mainly in the hard part of bones, where it is
stored. Calcium is added to bones by cells called osteoblasts and is removed from
bones by cells called osteoclasts. Calcium is essential for healthy bones. It is
also important for muscle contraction, heart action, nervous system maintenance,
and normal blood clotting. Food sources of calcium include dairy foods, some leafy
green vegetables such as broccoli and collards, canned salmon, clams, oysters, calcium-fortified
foods, and tofu. According to the National Academy of Sciences, adequate intake
of calcium is 1,200 milligrams a day (four glasses of milk) for men and women 51
and older, 1,000 milligrams a day for adults 19 through 50, and 1,300 milligrams
a day for children 9 through 18. The upper limit for calcium intake is 2.5 grams
daily.
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