Calcium is a mineral most often associated with healthy bones and teeth, although it also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions.
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
How much calcium do you need?
- Adults aged 19 to 64 need 700mg of calcium a day.
- You should be able to get all the calcium you need from your daily diet.
You should be able to get all the calcium you need by eating a varied and balanced diet. If you take calcium supplements, do not take too much as this could be harmful.
