printHealthy 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 % |
