Vitamins Minerals

Calcium

Source: NHS

In this topic (11)

There is more calcium in the body than any other mineral, and it has several important functions.

These include:

  • helping to build strong bones and teeth
  • regulating muscle contractions, including heartbeat 
  • ensuring that blood clots normally

A lack of calcium could lead to a condition called Rickets  in children or  osteoporosis in later life.

Good sources of calcium

Good sources of calcium include:

  • milk, cheese and other dairy foods
  • green leafy vegetables  such as broccoli, cabbage and okra, but not spinach
  • soya beans
  • tofu
  • soya drinks with added calcium
  • nuts
  • bread and anything made with fortified flour
  • fish where you eat the bones  such as sardines and pilchards

How much calcium do I need?

Adults need 700mg of calcium a day.

You should be able to get all the calcium you need from your daily diet.

What happens if I take too much calcium?

Taking high doses of calcium (over 1,500mg a day) could lead to stomach pain and diarrhoea .

What does the Department of Health advise?

You should be able to get all the calcium you need by eating a varied and balanced diet.

If you take calcium supplements, don't take too much. Taking 1,500mg or less a day is unlikely to cause any harm.

Articles for Vitamins Minerals

Calcium

There is more calcium in the body than any other mineral, and it has several important functions.

Introduction

Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly.

Iodine

Iodine helps to make the thyroid hormones. These hormones help to keep cells and the metabolic rate healthy.

Iron

Iron is an essential mineral that has several important roles in the body.

Other vitamins and minerals

As well as vitamins and more common minerals such as calcium, iodine and iron a healthy diet includes many other substances.

The B vitamins

There are many different types of vitamin B and they all have important functions.

Vitamin A

Vitamin A is also known as retinol and it has several important functions.

Vitamin C

Vitamin C is also known as ascorbic acid and has several important functions.

Vitamin D

Vitamin D has several important functions. For example, it helps to regulate the amount of calcium and phosphate in the body.

Vitamin E

Vitamin E has several important functions. For example, it acts as an antioxidant, which protects cell membranes.

Vitamin K

Vitamin K has several important functions. For example, it is needed for blood clotting, which means it helps wounds to heal properly.