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Þetta er sérstaklega mikilvægt til að viðhalda góðri beinheilsu og draga úr hættu á beinþynningu og beinbrotum síðar á ævinni.","doc",{"label":90,"value":91},"Mjólk","milk",[93,106,114,122,130,138,146],{"_type":94,"createdAt":74,"createdBy":5,"data":95,"id":101,"publishedAt":102,"publishedBy":5,"schemaApiId":103,"schemaId":104,"updatedAt":105,"updatedBy":5},"entry_intake_recommendation",{"ageFrom":96,"ageLabel":97,"ageTo":98,"amountLabel":99,"amountValue":100},0,"Börn undir 6 mánaða",0.5,"120 mg",120,"3f219dbd-a58d-4b64-9911-a8ffb379bbf5","2026-02-05T18:19:02Z","intake_recommendation","eda29373-bc58-4a81-baea-1440b2de10a7","2026-10-12T01:07:52.158536Z",{"_type":94,"createdAt":74,"createdBy":5,"data":107,"id":112,"publishedAt":102,"publishedBy":5,"schemaApiId":103,"schemaId":104,"updatedAt":113,"updatedBy":5},{"ageFrom":98,"ageLabel":108,"ageTo":109,"amountLabel":110,"amountValue":111},"Börn 7-11 mánaða",1,"310 mg",310,"f079fdbf-c214-4c35-ab21-037ec15c88ea","2026-10-12T01:07:52.299107Z",{"_type":94,"createdAt":74,"createdBy":5,"data":115,"id":120,"publishedAt":102,"publishedBy":5,"schemaApiId":103,"schemaId":104,"updatedAt":121,"updatedBy":5},{"ageFrom":109,"ageLabel":116,"ageTo":117,"amountLabel":118,"amountValue":119},"Börn 1-3 ára",4,"450 mg",450,"768d436b-903d-4a4e-906c-c6f9b11b586c","2026-10-12T01:07:52.43949Z",{"_type":94,"createdAt":74,"createdBy":5,"data":123,"id":128,"publishedAt":102,"publishedBy":5,"schemaApiId":103,"schemaId":104,"updatedAt":129,"updatedBy":5},{"ageFrom":117,"ageLabel":124,"ageTo":125,"amountLabel":126,"amountValue":127},"Börn 4-10 ára",11,"800 mg",800,"cf75c7ce-cde3-4928-862b-8d35eafd798a","2026-10-12T01:07:52.581618Z",{"_type":94,"createdAt":74,"createdBy":5,"data":131,"id":136,"publishedAt":102,"publishedBy":5,"schemaApiId":103,"schemaId":104,"updatedAt":137,"updatedBy":5},{"ageFrom":125,"ageLabel":132,"ageTo":133,"amountLabel":134,"amountValue":135},"Unglingar 11-17 ára",18,"1 150 mg",1150,"c8ad022b-bab4-4a96-8efc-efa549c85240","2026-10-12T01:07:52.742505Z",{"_type":94,"createdAt":74,"createdBy":5,"data":139,"id":144,"publishedAt":102,"publishedBy":5,"schemaApiId":103,"schemaId":104,"updatedAt":145,"updatedBy":5},{"ageFrom":133,"ageLabel":140,"ageTo":141,"amountLabel":142,"amountValue":143},"Ungmenni 18-24 ára",25,"1 000 mg",1000,"e90cdabb-2ed7-4136-a0af-3ac316712e24","2026-10-12T01:07:52.899326Z",{"_type":94,"createdAt":74,"createdBy":5,"data":147,"id":151,"publishedAt":102,"publishedBy":5,"schemaApiId":103,"schemaId":104,"updatedAt":152,"updatedBy":5},{"ageFrom":141,"ageLabel":148,"amountLabel":149,"amountValue":150},"Fullorðnir 25 ára og eldri","950 mg",950,"11190053-8952-44a9-86d5-d265a676588b","2026-10-12T01:07:53.049427Z","Ráðlagður dagskammtur (RDS) af kalki er það magn sem flestir þurfa daglega til að viðhalda góðri beinheilsu. Þörfin getur verið mismunandi eftir aldri.","Ráðlagður dagskammtur (RDS) af kalki",{"description":156,"title":157},"Kalk er eitt mikilvægasta byggingarefni beina og nauðsynlegt til að viðhalda styrk þeirra alla ævi. Lærðu hvernig þú færð nóg kalk úr fæðu og bætiefnum.","Kalk","calcium",{"content":160,"type":88},[161,168,172],{"attrs":162,"content":164,"type":167},{"level":163},3,[165],{"text":166,"type":82},"Hvaða matvæli eru rík af kalki?","heading",{"content":169,"type":83},[170],{"text":171,"type":82},"Æskilegt er að fá kalk fyrst og fremst úr fæðu fremur en bætiefnum. Hér eru helstu uppsprettur kalks í fæðu:",{"content":173,"type":223},[174,181,187,193,199,205,211,217],{"content":175,"type":180},[176],{"content":177,"type":83},[178],{"text":179,"type":82},"Mjólk og mjólkurvörur","listItem",{"content":182,"type":180},[183],{"content":184,"type":83},[185],{"text":186,"type":82},"Ostar",{"content":188,"type":180},[189],{"content":190,"type":83},[191],{"text":192,"type":82},"Sardínur og harðfiskur",{"content":194,"type":180},[195],{"content":196,"type":83},[197],{"text":198,"type":82},"Tófú og aðrar sojavörur",{"content":200,"type":180},[201],{"content":202,"type":83},[203],{"text":204,"type":82},"Heilkorn",{"content":206,"type":180},[207],{"content":208,"type":83},[209],{"text":210,"type":82},"Hnetur og fræ",{"content":212,"type":180},[213],{"content":214,"type":83},[215],{"text":216,"type":82},"Kalkbætt jurtamjólk",{"content":218,"type":180},[219],{"content":220,"type":83},[221],{"text":222,"type":82},"Baunir og linsur","bulletList",{"altText":225,"assetId":226,"contentType":227,"filename":228,"linkId":229,"sortOrder":96,"tag":230,"url":231},"Jógúrt í skál með berjum, valhnetum og fræjum","07e8df61-6494-4ef1-bd5b-738e41e2f0e7","image\u002Fjpeg","beinheilsa-src-calcium.jpg","b28324f8-fd44-4913-9288-712db480f427","sourcesImage","https:\u002F\u002Fmedia.eldra.app\u002Fpublic\u002F992ef8c2-93ad-4177-8bd8-561e64480a68\u002Fassets\u002F07e8df61-6494-4ef1-bd5b-738e41e2f0e7","Um 99% af kalki líkamans er geymt í beinum og tönnum",{"content":234,"type":88},[235,239],{"content":236,"type":83},[237],{"text":238,"type":82},"Of mikið kalk getur valdið aukinni áhættu á nýrnasteinum og kalkútfellingum í mjúkvefjum.",{"content":240,"type":83},[241,243,248],{"text":242,"type":82},"Hámarkskalkneysla er ",{"marks":244,"text":247,"type":82},[245],{"type":246},"bold","2500 mg",{"text":249,"type":82}," á dag, og ekki er mælt með að fara yfir það.","Meira er ekki alltaf betra","25a866a5-a02a-46e7-b0d1-fc7faba42ea8","0bb287ce-e768-40a9-a8ea-49ca987773af","2026-10-12T14:29:59.164474Z",{"firstName":18,"lastName":19},1791901569575]