\ Result /
※In "Japanese 2015 guideline for prevention and treatment of osteoporosis", it is reccomended to take 700-800mg of Calcium from Foods
Your reccomended daily calcium intake is mg
| Male | Female | ||||||
|---|---|---|---|---|---|---|---|
| 15-29 | 30-49 | 50-69 | Over 70 | 15-29 | 30-49 | 50-69 | Over 70 |
| 800mg | 650mg | 700mg | 650mg | ||||
Overview of Dietary Reference Intakes for Japanese (2015)
\ Advise /
How to take calcium effectively
Choose food that rich in calcium and easy to consume every day.
-
Milk(200ml)227mg
-
Yogurt(200g)240mg
-
Cheese(18g)113mg
-
Bean curd
(1/4 piece)65mg -
Dried fish
(a piece)60mg -
Boiled vegetables
(Spinach) (50g)75mg -
Dried edible seaweed
(5g)50mg
Calcium value based on "Standard tables of Food composition in Japan 2015"
[ Calcium absorbency rate ]
Reference : Journal of Japan Society of Nutrition and Food Science Vol.51(1998）
Notice the different calcium absorbency rate of food
Same value of calcium in different food has different absorbency in the digestive system:
Since milk have the highest calcium absorption rate, drink milk and consume milk products are highly recommended to increase calcium intake in our diet.
Vitamin D helps to increase intestinal calcium absorption
Vitamin D works to help you absorb calcium through your intestines. Sardines, bonito, liver and dried shiitake mushrooms contain it in abundance. Moreover, taking in a moderate amount of sunlight causes Vitamin D to form under the skin.
[ Increase the Bone Mass at Young Age ]
※In the case of women conceptual figure
Reference"Dr. Ikuko Ezawa's Health Academy with milk"
Take adequate calcium intake at young age
If you don't build strong bones at young age, it will increase the risk of causing osteoporosis after aging.
[ Daily Milk Intake per Person in Different Age
and Gender in Japan（2014年） ]
Referance: Japan Dairy Association
Make it a lifelong habit to drink milk
Benefit for drinking milk: 200ml milk can provide great contribution of calcium daily intake.
