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Healthy Eating & Calcium

What is calcium?

As most people know from numerous milk adverts, calcium is a mineral that is needed for the normal growth and strengthening of bones.

It is the most abundant mineral in the body, but must be obtained from the diet as the body cannot produce calcium naturally.

It is essential for growth in children, and childhood is an once-in-a-lifetime opportunity to build strong bones because bone loss occurs as a natural part of the ageing process from the mid-thirties onwards. Calcium is found most abundantly in dairy products, and the recommended daily intake is 1000mg a day.

What can calcium do for me?

• Build and maintain strong teeth and bones
• May help lower blood pressure
• Maintain healthy muscle contraction
• Maintain healthy blood clotting mechanism

What indicates a calcium deficiency?

• Muscle aches, pains, cramps and spasms
• Brittle bones

Contrary to popular belief and old wives' tales, white spots on nails are not an indication of calcium deficiency. They are simply signs of bruising.

Who particularly needs calcium?

• Children and adolescents
• Vegans, or anyone avoiding dairy products due to a lactose intolerance
• Older people, particularly post-menopausal women, worried about osteoporosis

Calcium-rich foods

Food	Serving size	Cals	Amount	GDA(%)
Cheddar cheese	40g	165	288 mg	28 %
Whole milk	250ml	165	276 mg	27 %
Tofu	100g	271	372 mg	37 %
Spinach	90g	17	122 mg	12 %
Chick peas	100g	164	49 mg	5 %
Natural yoghurt	100g	143	152 mg	15 %
Broccoli	110g	26	44 mg	4 %

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