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Calcium - Vitamins and minerals
Calcium has several important functions.
These include:
- helping build bones and keep teeth healthy
- regulating muscle contractions, including your heartbeat
- making sure blood clots normally
A lack of calcium could lead to a condition called rickets in children, and osteomalacia or osteoporosis in later life.
Sources of calcium
Sources of calcium include:
- milk, cheese and other dairy foods
- green leafy vegetables – such as curly kale, okra but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
- soya drinks with added calcium
- bread and anything made with fortified flour
- fish where you eat the bones – such as sardines and pilchards
How much calcium do I need?
Adults aged 19 to 64 and over need 700mg of calcium a day.
You should be able to get all the calcium you need from your daily diet.
What happens if I take too much calcium?
Taking high doses of calcium (more than 1,500mg a day) could lead to stomach pain and diarrhoea.