Calcium is essential for maintaining strong bones, regulating muscle contractions, and supporting normal blood clotting. A lack of calcium can lead to conditions like rickets in children and osteoporosis in adults.
Calcium-Rich Foods:
- Dairy: Milk, cheese, yogurt
- Vegetables: Kale, okra (avoid spinach for calcium absorption)
- Fortified Foods: Soya drinks, bread made with fortified flour
- Fish: Sardines, pilchards (with edible bones)
Daily Calcium Requirements:
- Adults (19-64 years) need 700 mg of calcium per day, which can be met through a balanced diet.
- Incorporating calcium-rich foods into your daily routine helps ensure optimal bone health and overall well-being.
Reference:
Calcium, available at: https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/, Last accessed on 18th December 2024.