Mineral
Calcium
Recommended Daily Allowance: 1000–1200 mg
Calcium is the most abundant mineral in the body. 99% is found in bones and teeth.
✅ Health Benefits
- Bone and dental strength
- Muscle contractions
- Nerve signal transmission
- Blood clotting
- Heart function
⚠️ Deficiency Signs
- Osteoporosis
- Muscle cramps
- Numbness
- Brittle nails
🛑 Excess
- Kidney stones
- Constipation
- Impaired iron and zinc absorption
🏆 Top Sources in NeuroDiet Database
Prostokvashino milk 3.2% (250ml)
250ml
750 mg
250ml
Milk 1.5% (250ml)
250ml
750 mg
250ml
Domik v Derevne kefir 2.5% (250ml)
250ml
625 mg
250ml
Syrniki (3 pc)
3 pc. (150g)
525 mg
3 pc. (150g)
Cottage cheese pancakes frozen (3pc)
3pc
525 mg
3pc
Adyghe cheese (100g)
100g
520 mg
100g
Cheese fondue (200g)
200g
500 mg
200g
Canned sardines (100g)
100g
382 mg
100g
Cottage cheese (200g)
200g
300 mg
200g
Whole milk (1 glass)
1 glass (244ml)
300 mg
1 glass (244ml)
💡 Interesting Facts
- Dairy products are the best source
- Vitamin D is needed for absorption
- Spinach contains calcium but oxalates hinder absorption
- After 30, bone mass begins to decline
Other Nutrients
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