GOWAPOS – Lack calcium will have an effect on the body, so calcium become the most important nutrients for the body such as health bone and gigi.
Calcium also plays an important role in maintaining health heart, smoothing blood flow, as well as maintaining muscle and nerve function.
Here are the numbers calcium daily to be sufficient recommended by the Indonesian Ministry of Health:
200 mg for infants aged 1–5 months
270 mg for infants aged 6–11 months
640 mg for children 1–3 years old
1,000 mg for children aged 4–9 years and adults
1,200 mg for teenagers and the elderly
1,400 mg for pregnant and lactating women
So, to keep the food that has calcium high every day, must consume high-calcium foods.
These are the foods that have calcium height quoted from Alodokter:
1. Milk
Cow’s milk and goat’s milk are sources calcium the best of dairy products. Calcium in milk, whether evaporated or fresh milk, is generally more easily absorbed by the body.
Content calcium in 1 glass of cow’s milk can reach 275-350 milligrams, while the amount of calcium in a cup of goat’s milk is estimated as much as 330 mg.
This amount is equivalent to about 27–35% of the total needs calcium recommended daily. Apart from being a source calciumMilk is also rich in protein, vitamin A, and vitamin D.
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2. Yoghurt
All types of yogurt, but low-fat yogurt is better. In 1 serving or the equivalent of 250 grams of yogurt, there are approximately 260 milligrams calcium. This amount has been able to meet about 25% of needs calcium adult daily.
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