Weight Loss Articles Directory

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Healthy Eating & 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 %

You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...

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