Calcium

It’s crucial that children get enough calcium in their early and teenage years because their bones grow so rapidly in length, width and shape in such a short time. Calcium makes up the dense inner part of the bones, and a healthy diet at this stage will lay down the basis of strong bones for their adult life.

However calcium has other, equally important roles in the body; it aids muscle contraction, for example, helps 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 their calcium intake as well. Other sources include calcium fortified soya products, bread and figs.

In the UK and ROI, fortified white flour products like bread are rich in calcium. If you live in a ‘hard water’ area, there will also be a substantial amount in 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.

Child or adult, foods that offer adequate levels of calcium are vital, as a lack of it can lead to serious and debilitating osteoporosis, or ‘brittle bone’ disease in later life.