Calcium is an essential mineral for the body since both important roles in metabolism, as in muscle contraction and the formation of structures, so we should not encourage shortcomings, but to promote coverage of the recommended daily allowance.

To cover the amount of calcium 1000 mg daily in a middle-aged adult, it is necessary to include various foods in certain quantities that the body can use this mineral to the specific functions and thus away from the chances of gaps. Here’s what foods and quantities you can cover the amount of calcium throughout the day.

For about 1000 mg calcium daily as part of a varied and balanced diet, you eat the following foods:

* 1 cup whole milk or skim.
* 1 large 200g yoghurt approximately

* 1 piece of semi-hard cheese,  partially cured
* 1 serving of pasta and / or vegetables
* 1 serving of meat
* 1 / 2 whole egg
* 4 servings of bread
* 5 servings of fruits and vegetables

It is clear that if any of these foods we consume, we can add calcium to the diet with the help of nuts, sardines in oil, or more milk.

But as we see, with a varied and balanced diet, because we do not have to be at risk for calcium deficiency, but respecting the quantities of each food group can acquire the necessary daily dose of the mineral.