Calcium is an important mineral in our body. 99 percent of bones is constituted with calcium. Apart from giving structure there are other vital functions. Let's go through it. Functions of calcium : Formation of bones and teeth. Plays an important role in blood clotting cascade thus aiding in blood clotting. Helps in transmission of nerve impulses. Helps in contraction of heart. RDA ( Recommended Daily Allowance) : 1000 mg ( 1 gm) for adults. 1200 mg for women over 50 years. 1300 mg for children upto 18 years of age. Sources of calcium : Dairy products 1. Milk : Milk is a great source of calcium. It also contains Vitamin D which helps in calcium absorption. A cup of milk contains 270 to 350 mg of calcium depending on the fat content. 2. Curds : A cup of curds gives you 30 % of daily required calcium intake. It also contains healthy bacteria required for our gut along with vitamin B2 and B12. 3. Cheese : 30 gm of cheese contains 240 mg of calcium.