According to the "dr.Elida Ilyas, Sp.RM", the adult calcium requirement at least 1,000 milligrams per day. Increased calcium requirement in pregnant and lactating women and elderly people, which is equal to 1200 mg/day.
Based on the results of research in Indonesia, from various kinds of food consumed by a new calcium adequacy are met as much as 250 mg. To cover up his shortcomings, are advised to consume milk.
Calcium can also be obtained from foods that are consumed daily. For example in fish, cheese, and green vegetables such as spinach and broccoli. In addition, cultivated get enough direct sunlight to enable the provitamin D under the skin into vitamin D which is essential for bone health.
But Elida stressed the importance of attention to the need to avoid excessive calcium. "Since calcium is taken to the bone before he passed kidney first, then absorbed by the kidneys, only brought to the bones. But the kidney also has limitations. So if you've exceeded can not absorbed then abandoned in the kidneys, eventually become kidney stones," she explained.
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