Calcium is one of the most plentiful minerals in our body. Most of it about 99 per cent is storedin our bones and teeth, where it is essential for their structure. Calcium is not just important forbones and teeth, it also has vital roles in muscle and nerve function, for energy, for normal bloodclotting, and even for our digestion. Because it’s the most plentiful mineral, we need quite a lotof it compared to most other minerals, between around 800 to 1000 mg a day.

Primary functions of Calcium
 Calcium is vital for strength of our bones and teeth, where it is stored together withphosphorus as part of a substance called hydroxyapatite. The bones also act as a store ofcalcium for its other vital roles, and so if our calcium intake is not adequate, it will betaken from the bones, potentially leading to a reduction in bone strength. Calciumtogether with vitamin D is needed for bone growth in children, and can help prevent bonemineral loss in women after menopause.

 Calcium is essential for the transmission of nerve impulses around the body. Without calcium, we wouldn’t be able to think, feel or move!

 Calcium is needed for muscle contraction. Muscle fibres contract when calcium ions flood into muscle cells, causing more calcium to be released from storage inside the cell,which causes the fibres to contract. As part of this role, it is also needed for our blood vessel walls to contract and relax, allowing blood to flow normally around the body.

 Calcium is needed for normal blood clotting; it activates several ‘blood clottingfactors’ that also depend on vitamin K. Our blood needs to clot to stop too much beinglost when we’re injured.

 Calcium helps the enzymes in our body to work. This includes the digestive enzymesin our gut that break down our food so we can absorb it.

 Calcium is needed in the process of cell division. This means it’s necessary for allprocesses of growth and repair in the body.

Food sources

The best food sources of calcium include:

• Dairy foods: milk, cheese, yoghurt and some whey proteins. One of the best sources ofcalcium is parmesan cheese, which contains almost 1,400mg of calcium per 100g! Milk andyoghurt contain around 120mg per 100g, and other cheeses anywhere in between.

• Bone broth. Making your own bone broth by simmering left-over bones (e.g. a chickencarcass) for several hours is an excellent way to get easily absorbed calcium and other boneminerals.
• Green leafy vegetables: per 100g, kale contains around 200mg of calcium,watercress120mg and spinach

• Canned sardines or salmon, when eaten with the soft bones. A can of sardines cancontain up to 350mg of calcium!

• Nuts; especially almonds. Almonds contain around 250mg of calcium per 100g.However, an average serving is more likely to be around 20 grams, giving you around 50mgof calcium.

• Seeds specially sesame seeds and chia seeds.

If you need a calcium boost, a supplement or a change in diet can help.
As you age you will experience a decrease in bone density, which puts you at risk of developingosteoporosis. It is therefore a good idea take Calcium to supplement your diet. Supplementing your bones with calcium in your 20s will benefit you later in life. The good newsis that if you need a boost to keep your bones strong, a change in diet or a supplement to fillnutritional gaps can help.
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