Calcium

What is Calcium? 

Calcium is a mineral that plays a crucial role in various physiological functions in the body, including bone and teeth formation, muscle function, nerve transmission and hormone secretion.

Why do we need Calcium?

• Bone Health: building and maintaining strong bones and teeth.
• Muscle Function: helps muscle contraction and relaxation.
• Nerve Transmission: Calcium ions assist in transmitting nerve signals.
• Blood Clotting.

3 Foods Richest in Calcium:

1. Dairy Products: Milk, cheese & yoghurt.
2. Leafy Greens: Spinach, kale, cabbage & broccoli.
3. Sardines & Canned Salmon: also a good source of omega-3 fatty acids & rich in calcium due to their edible bones.

Daily Recommended Intake:

For adults, the recommended daily allowance (RDA) of Calcium varies depending on age and gender:

• Adults (19-50): 1000mg/day
• Women (50+) & men (70+): 1200mg/day

Practical Examples:

• Milk (250ml): ~300mg of calcium.
• Yogurt (225g): 250-300mg of calcium.
• Spinach (1 cup): ~240mg of calcium.
• Sardines (3oz): ~325mg of calcium.

Symptoms of Calcium Deficiency:

• Bone Health Issues:
  • Osteopenia: Reduced bone mineral density.
  • Osteoporosis: Weakened, fragile bones, more susceptible to fractures.
• Muscle Cramps, Tingling or Numbness.
• Dental Problems: Increased risk of cavities and weakened tooth enamel.
• Fatigue.
• Brittle nails.
• Skin problems: Dry or other dermatological issues.

Download this factsheet –  Calcium Factsheet

Want to ensure you’re getting enough Calcium in your day? Check out our FREE MEAL PLAN:

Calcium – Daily Meal Plan

Check out our signature Calcium recipe here – Raspberry Jelly Delight