Dairy is the major source of calcium in the diet. Calcium is important for building and maintaining strong bones. A minimum of 3 servings a day of calcium-rich dairy products is recommended.
The facts
- Dairy products are a source of calcium
- Dairy calcium is particularly well absorbed therefore bioavailable
- Dietary calcium enhances the effect of physical activity on bone mass during growth
- Dairy consumption increases bone mass. Low bone mass is associated with increased fracture risk in children- just as in adults
|
Important life stages
|
Calcium recommendations (mg/day)
|
Suggested servings per day
|
| Newborn up to 6 months |
300 (breast milk)
400 (cow's milk) |
|
| Baby & toddler |
6 – 12 months 270
1 – 3 years 500 |
2 |
|
Children 4 – 9 years
|
800 |
2 - 3 |
|
Adolescents 10 – 19 years
|
1300 |
4 |
| Adults > 20 years |
1300 |
4 |
| Elderly 65 years |
1300 |
4 |
| PHYSICAL CONDITIONS |
|
|
| Pregnancy* |
1200 |
4 |
| Lactation |
1300 |
4 |
| Menopause |
1300 |
4 |
Benefits of physical activity and dairy consumption
- Helps to prevent fall-related fractures due to improved muscle strength, body balance and reaction time.
- The risk of hip fracture decreases by 20-40% among physically active individuals when compared to their sedentary counterparts.
- Individuals already diagnosed with osteoporosis will also benefit from physical activity – however, excessive or sudden strain should be avoided.
Read more about Dairy and Sport in this section
References
BHATIA V. 2008. Dietary calcium intake – a critical appraisal. Indian J Med Res (127)
GIBNEY MJ, VORSTER HH & KOK, FJ. 2002. Introduction to Human Nutrition.UK. Blackwell Publishing
WHITNEY EN & ROLFES RR. 2002. Understanding nutrition, 9th Ed. London. Wadsworth.
WARDLAW GM & SMITH AM. 2006. Contemporary nutrition, 5th Edition. McGraw and Hill. USA
HEANY RP, WEAVER CM AND RECKER RR.1988. Calcium absorbability from spinach. Am J Clin Nutr (47): 707
WEAVER CM AND PLAWECKI. 1994. Dietary Calcium: adequacy of a vegetarian diet. Am J Clin Nutr (59): 1238S
WEAVER CM, PROULX WR & HEANY R. 1998. Choices for achieving adequate dietary calcium within a vegetarian diet. Am J Clin Nutr.
KINAYMU HK, GALLAGHER JC, PRAHL JM et al. 1997. Association between intestinal vitamin D receptor, calcium absorption and serum 1.25 dihydroxyvitamin D in normal young and elderly women. J Bone Mineral Res. 12 (6): 922.
KALKWARF HJ, SPECKER BL, BIANCHI DC, RANZ RN & HO M. 1997. The effect of calcium supplementation on bone density during lactation and after weaning. N eng J Med. 337:523
KALKWARF HJ, SPECKER BL, HEUBI JE. VIEIRA NE, YERGEY AL. 1996. Intestinal calcium absorption of women during lactation and after weaning. Am J Clin Nutr. 63 94): 526
http://www.idfdairynutrition.org/. Health Professionals: Fact sheets on: 1) Calcium from milk fact sheet; 2) Osteoporosis:
SMIT LE; SMITH N; SCHÖNFELDT H & HEINZE PH. 1998. The Nutritional content of South African Cheeses. Dairy Industry Centre, Agricultural –Animal Nutrition and Animal Products Institute, Irene.
SMIT LE; SMITH N; SCHÖNFELDT H & HEINZE PH. 1998. The Nutritional content of South African Milk and Liquid Milk products. Dairy Industry Centre, Agricultural –Animal Nutrition and Animal Products Institute, Irene.
SMIT LE & SCHÖNFELDT H. 2006. The Nutritional content of South African Milk and Milk products. Dairy Industry Centre, Agricultural –Animal Nutrition and Animal Products Institute, Irene.
KRUGER M, SAYED M., LANGENHOVEN M. AND HOLING F. 1998. Composition of South African Foods: Vegetables and Fruit. pp 36. UDMS, Cape Town.
SOUTH AFRICAN DEPARTMENT OF HEALTH. 1996. Laboratory reports with analytical data on vegetables and fruits
DANSTER N, WOLMARANS P, BUITENDAG CS, DE JAGER A, 2008. Energy and nutrient composition of South African wheat, wheat flour and bread. Technical report to The Winter Cereal Trust of South Africa. Medical Research Council of South Africa.
WOLMARANS P, DANSTER N & CHETTY J. 2005. Energy and nutrient composition of South African maize meal. Technical report to The Maize Trust of South Africa. Medical Research Council of South Africa
US DEPARTMENT OF AGRICULTURE, Agricultural Research Service. 1998. USDA Nutrient database for Standard Reference, release 12. Nutrient data Laboratory Home page, http://www.ars.usda.gov/nutrientdata (Last update, May 2008)
http://www.roche.com/home/divisions.htm. Dietary antioxidants. Dietary Reference Intakes (DRI) (US Food and Nutrition board)
SOUTH AFRICAN DEPARTMENT OF HEALTH. 2007. Draft Guidelines to the regulations governing the labeling and advertising of foodstuffs, R642 of July 2007