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Calcio en la dieta - Recommendations

Nombres alternativos

Dieta y calcio

Recomendaciones:

La fuente preferida de calcio son los alimentos ricos en este mineral, como los productos lácteos. Algunas personas necesitarán tomar suplementos de calcio.

La ración diaria recomendada (RDR) para las vitaminas refleja qué tanta cantidad de cada vitamina deben obtener la mayoría de las personas cada día. La RDR para las vitaminas se puede usar para ayudar a crear la meta para cada persona.

La cantidad de cada vitamina que se necesita depende de su edad y sexo. Otros factores, como el embarazo y las enfermedades, son igualmente importantes.

Bebés (ingesta adecuada):

  • 0 - 6 meses: 200 miligramos por día (mg/día)
  • 7 - 12 meses: 260 mg/día

Niños y adolescentes:

  • 1 - 3 años: 700 mg/día
  • 4 - 8 años: 1,000 mg/día
  • 9 - 18 años: 1,300 mg/día

Adultos:

  • 19 a 50 años: 1,000 mg/día
  • 50 a 70 años:
    • Hombres: 1,000 mg/día
    • Mujeres: 1,200 mg/día
  • De más de 71 años: 1,200 mg/día

Embarazo y lactancia:

  • 14 - 18 años: 1,300 mg/día
  • 19 - 50 años: 1,000 mg/día

Hasta 2,500 a 3,000 miligramos de calcio por día provenientes de fuentes y suplementos dietéticos parecen ser seguros para niños y adolescentes. Hasta 2,000 a 2,500 miligramos de calcio por día parecen ser seguros para adultos.

La siguiente lista puede ayudar a determinar cuánto calcio está obteniendo usted de los alimentos:

  • 1 vaso de leche de 8 onzas (230 ml) = 300 miligramos de calcio
  • 2 onzas (55 g) de queso suizo = 530 miligramos de calcio
  • 6 onzas (170 g) de yogur = 300 miligramos de calcio
  • 2 onzas (55 g) de sardinas con huesos = 240 miligramos de calcio
  • 6 onzas (170 g) de nabos cocidos = 220 miligramos de calcio
  • 3 onzas (85 g) de almendras = 210 miligramos de calcio

La vitamina D es necesaria para ayudarle al cuerpo a absorber el calcio. Al seleccionar suplementos de calcio, busque los que contengan también esta vitamina.

  • Reviewed last on: 2/14/2011
  • Alison Evert, MS, RD, CDE, Nutritionist, University of Washington Medical Center Diabetes Care Center, Seattle, Washington. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

Referencias

Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008.

Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements. 3rd ed. Chicago, Il: American Dietetic Association;2007.

Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride. National Academy Press, Washington, DC, 2010.

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