Calcium

Calcium is best known for the contribution it makes to healthy bones and teeth. However it has other, equally important roles in the body; it aids muscle contraction for example, helps your blood to clot and assists in maintaining normal blood pressure.

Dairy foods are the best single source of calcium, but plenty of other foods, such as green leafy vegetables, nuts, seeds and beans and fish with small bones (like canned sardines) can contribute to your calcium intake as well. Other sources include calcium-fortified soya products, bread and figs.

Fortified white flour products like bread are rich in calcium. If you live in a ‘hard water’ area, you will also get a substantial amount from your tap water.

Some bottled spring waters contain a reasonable supply of natural calcium and some drinks, breakfast cereals, fruit juices, snack bars and energy bars are fortified with additional calcium.

Calcium is particularly important in times of rapid growth or bone development, like childhood, adolescence, pregnancy, or during breastfeeding.

Even outside these periods, you should make sure you are eating enough calcium as a lack of it can lead to serious and debilitating osteoporosis, or ‘brittle bone’ disease in later life.