Calcium in this diet

[leofruit]

Before making a full transition to this diet i naturally have to be sure of what i'm doing.
I made a list of the recommended daily intake of vitamines, and the wai food providing them for significant percentages; what i noticed is that calcium (among others) is especially difficult to obtain in the recommended quantities.
Calcium: 5% per orange, 5% for 6 brasil nuts. Some kinds of nuts, e.g. hazelnuts, provide a good ammount of calcium, in this case 13% of recommended daily intake, but only on 100g quantity, which is a lot and very expensive. I found a table showing the calcium content of foods
http://www.uchospitals.edu/pdf/uch_015741.pdf
Calcium daily intake should be about 800-1000mg.

<EDIT by RRM>This post has been extracted from this original post</EDIT by RRM>

[RRM]

Before making a full transition to this diet i naturally have to be sure of what i'm doing.

Exactly.
When i figured out this diet, i noticed that the only nutrient relatively lacking in this diet, is calcium.
So, i started researching calcium. http://www.4.waisays.com
That eventually resulted in this publication in Medical Hypotheses

Calcium daily intake should be about 800-1000mg.

For what?
For growing strong bones?
Not true. In many countries around the world, average calcium intake is lower, without any adverse effect on bone strength in children and adults.
It is estimated that about 300 mg in the diet suffices to grow strong bones.
300 mg can be obtained from virtually any diet, which explains that people in all countries around the globe on average develop strong bones.

So, for for what?
It appears that calcium recommendations are based on the assumption that more calcium is needed to increase peak bone mineral density in adults, which may prevent eventual premature bone loss in elderly (causing osteoporosis).
In countries where most calcium is consumed, peak bone mass in adults is indeed highest.
Unfortunately, in exactly the same countries, eventual osteoporotic bone fractures in elderly are the highest too.
So, in the same countries where young adults have the thickest and strongest bones, the elderly have the weakest bones.
So, in as much that body building does not prevent muscular diseases at old age (or even muscle atrophy),
creating high peak bone mass does not prevent osteoporotic fractures at old age.
In other words:
The assumption that higher calcium intakes may prevent osteoporosis, is false.
We need most calcium when we are young; when our bones yet need to develop a lot.
And apparantly, 300 mg will do at that age. And as we age, we need less calcium.