calcium

• calcium is used to form, strengthen and maintain bones and teeth
• calcium is used for blood clotting
• calcium is used to keep nerves and muscles working properly, including the heart
• calcium is used to help with normal growth in children
• a source of calcium is dairy foods
• a source of calcium is green leafy vegetables
• a source of calcium is whole grain cereals
• a source of calcium is fish with edible bones
• a source of calcium is bread
• a source of calcium is foods with fortified flour
• not enough calcium can cause rickets in children and osteomalacia in adults (too little vitamin d)
• not enough calcium can cause osteoporosis - a reduction in bone density and strength which causes bones to become brittle and fracture easily
• you are most at risk of calcium deficiency if you:

  • are on a diet free of lactose or cow milk
  • have coeliac disease
  • have osteoporosis
  • are breastfeeding
  • are past the menopause
• taking high doses (over 1500mg a day of calcium) could lead to stomach pain or diarrhoea
• calcium can build up in the kidneys and can be fatal by producing kidney stones