We are kicking off our A-Z of minerals with calcium. Calcium is one of the major minerals, which our bodies need in relatively larger amounts to keep healthy.
What is the function of Calcium?
One of the key roles of calcium, together with phosphorus, is to form and keep our bones and teeth strong. In fact, it’s in our bones and teeth where we find 99% of our calcium stored. The remaining is used for other vital functions such as:
Helping our nerve cells carry messages between the brain and the body
Helps our muscles contract, keeping our heart beating
Supports normal blood circulation and blood clotting
Helps our bodies release hormones
Where does it come from?
We can find Calcium in a variety of foods, but some of its main sources include:
milk, cheese and other dairy foods
green leafy vegetables – such as curly kale, okra, spinach, broccoli
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 do you need?
The amount of Calcium adults aged 19 to 64 need is:
700mg a day for both men and women
You should be able to get all the Calcium you need from your diet.
Did you know there is mandatory calcium fortification of bread and flour in the UK where all wheat flour except wholemeal and self-raising flour is required to be fortified? Other fortified products include some breakfast cereals, soya or non-dairy milk alternatives and pure orange.
Let us know in the comments below how this helped you today.
