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Calcium for children aged 11 to 14

One thousand one hundred and fifty milligrams a day — the highest calcium figure of the entire life course, higher than at any adult age. The skeleton is being built now, and this is the window that does not come back.

EFSA märkus sellel real:EFSA vahemik on 11–17 aastat

Need on avaldatud rahvastiku võrdlusväärtused, mitte diagnoos ega retsept. Võrdlustarbimine kirjeldab, mis katab terve rühma; see ei saa öelda teie enda staatust ja ükski leht ei saa. Rasedus, krooniline haigus, ravimid ja malabsorptsioon muudavad pilti — viige need küsimused arsti, ämmaemanda, apteekri või dietoloogi juurde.

Why the peak is here and not in old age

Most people assume calcium requirements rise with age because osteoporosis does. The published values say the opposite: EFSA sets 1 150 mg a day for 11 to 17 year olds and 950 mg for adults over 25. The reason is that roughly the whole adult skeleton is deposited by the mid-twenties, and the fastest deposition of all happens during the pubertal growth spurt, which for most children falls inside this band.

Peak bone mass is the capital you spend for the rest of your life. Bone is lost slowly from middle age onwards regardless; how much you can afford to lose depends on how much was laid down here.

Where the intake usually goes wrong

This is also the age at which milk consumption typically falls and sweet drinks replace it. The arithmetic is unforgiving: 1 150 mg a day is roughly the calcium in a litre of milk, and no single other everyday food comes close to that density.

That does not make dairy compulsory. Calcium-fortified plant drinks, calcium-set tofu, small fish eaten with the bones, cheese, yogurt, and low-oxalate greens such as kale, cabbage and broccoli can all contribute. But a diet with no dairy and no fortified alternative will not reach 1 150 mg by accident, and this is the age when it matters most.

Vitamin D and loading are part of the same answer

Calcium absorption depends on vitamin D status, and at these latitudes there is no skin synthesis for months. Weight-bearing physical activity is the other input: bone responds to mechanical loading, and running, jumping and team sport at this age contribute to peak bone mass independently of what is eaten.

So the honest version of the advice is three things, not one: enough calcium, enough vitamin D, and enough loading.

A note for parents

Restrictive eating and rapid weight loss during adolescence affect bone directly, and in girls a diet-and-exercise pattern severe enough to stop periods causes bone loss at exactly the age when bone should be accruing. That is a clinical situation, not a nutrition table one, and it is worth acting on early.

Kuidas see võrdub iga teise rühmaga

Tavaline toit versusthe 1 150 mgarvlapsed 11–14 aastat

Selle nimekirja tipus:Tofu, 350 mg in a 100g portsjon (tükk) — 30% of the 1 150 mgarvlapsed 11–14 aastat. Kuluks umbes4neist, et katta täispäev sellest ühest toidust, seetõttu jaotab päris dieet selle mitme rea peale.

† Tofu kaltsium tuleb tardainest. Kaltsiumisoolaga tardunud tofu on tugev kaltsiumiallikas; magneesiumkloriidiga (nigari) tardunud tofu kannab sellest murdosa.

Portsjonisuurused on tavalised kodused portsjonid, mis on selle tabeli jaoks valitud, mitte ametlikud võrdlusportsjonid, ja lühinimekiri on toimetuslik: igapäevased toidud selles piirkonnas, mitte kõrgeimad 100 g kohta andmebaasis.Toores järjestus 100 g kohta oleks tipus kuivatatud ürtide, joogipulbrite ja rikastatud hommikuhelveste all, mis vastab teisele küsimusele.Koostiseandmed on Ameerika, seega kus USA rikastamistava erineb Euroopa tavast, kannab rida pistoda ja põhjust.Toitaine täieliku järjestuse 100 g kohta avaldab selle saidi toiduandmete jaotis.

Kogu toitaine, mitte ainult see rühm

The Kaltsiumvõrdlustarbimise leht kannab täielikku vanuse ja soo tabelit, ülemist taset ja seda, mida väärtuse tüüp tähendab.

Seotud lehed

Allikad:EFSA toitumisalased võrdlusväärtused · Määrus (EL) nr 1169/2011, XIII lisa · USDA FoodData Central SR Legacy (toidukoostis) · EFSA teaduslik arvamus kaltsiumi toitumisalaste võrdlusväärtuste kohta (2015) · Määrus (EL) nr 1169/2011, XIII lisa· kontrollitud2026-09-06

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