What is calcium and where can we get calcium rich food? Your questions answered

culled from:tescohealthandwellbeing.com

What is calcium and why is it important to include it in our daily diet? Calcium is a vital mineral that builds strong bones and teeth and is needed for muscle development, brain development and the general day-to-day running of the body. Whatever your age, getting enough calcium rich food is important to ensure your body develops properly and stays strong as you grow and age.

Fact: 99% of the calcium in your body is stored in your teeth and bones

How much calcium do you need?

Everyone should have at least 3 portions of calcium rich food a day and you can track your intake in the daily Tally Tracker at the bottom of your Food Diary page. At different times of your life, you may need more calcium than usual. So how much do we need, exactly? The British Dietetic Association offers these guidelines:

Group	Age	Calcium (mg) per day
Infants	0-1	525
Children	1-3	350
Children	4-6	450
Children	7-10	550
Adolescent girls	11-18	800
Adolescent boys	11-18	1000
Adults	19+	700
Breastfeeding Mums	---	1250
Post-menopause women	---	1200
Coeliac	Adults	1000
Coeliac	Men 55+	1200

Which foods contain calcium?

Most people are aware that dairy products are foods rich in calcium. Milk, cheese and yoghurt are all excellent calcium sources. Here’s a quick breakdown of the calcium that popular dairy products deliver:
1 x 8oz/250ml glass of milk = 300mg calcium (It’s the same for full-fat/semi-skimmed or skimmed)
1 x 6oz/180ml yoghurt = 300mg calcium
If you don’t drink milk, here are some calcium-enriched substitutes you can look for. Check the labels to make sure calcium has been added to the one you buy:
4oz/100ml calcium enriched soya milk, coconut milk, nut milk = 120mg calcium

Non-dairy sources

Of course not everyone can eat dairy, and some exclude it from their diets altogether. If you are lactose intolerant, vegan or don’t eat dairy for ethical reasons there are still plenty of foods rich in calcium for you to include in your diet. Some you may already be aware of, but some may surprise you!

Food	Portion	Calcium	Food	Portion	Calcium
Salmon	Half tin	232mg	Spinach	100g	100mg
Sardines	1 tin	321mg	Kale	100g	130mg
Chickpeas	Half tin	320mg	Chia seeds	50g	358mg
Soya beans	100g	240mg	Sesame seeds	50g	335mg
Tofu	100g	510mg	Tahini	100g	680mg
Kidney beans	Half tin	200mg	Hazel Nuts	100g	140mg
Parsley	50g	100mg	Brazil Nuts	100g	78mg
Apricots	100g	92mg	Almonds	50g	120mg
Currants	100g	53mg	Watercress	80g	136mg

(Measurements based on Tesco Health and Wellbeing where 1oz = 25g)
According to Viva Health, plant-based sources of calcium are more readily absorbed than dairy so keeping your calcium rich foods as varied as possible will help your body absorb enough to meet its needs. Relying on dairy alone for your calcium intake could lead to health problems if you have too much, as many dairy products are high in fat. Eat a balanced diet and track your calcium intake with the Tally Tracker in your Food Diary. This isn’t just for dairy sources - any good source of calcium can be tracked.

Tip: Keeping salt and caffeine to a minimum will also help your calcium levels. These can impede the absorption of calcium, leading to it being passed out of the body through the urinary tract.

Calcium deficiency symptoms

If you become deficient in calcium, your body will extract it from the calcium stores in your bones and teeth, resulting in loss of teeth and brittle bones. This can lead to fractures and loss of mobility. Calcium also helps with blood clotting so, if you are anaemic or are a haemophiliac, you need to keep an eye on your calcium intake too. Calcium deficiency doesn’t just affect old people either. For children, lack of calcium rich food can slow their growth and development. If you are an adult, calcium deficiency symptoms can include brittle nails and hair. Prolonged calcium deficiency can result in osteoporosis, causing serious issues as you age.