- helping build bones and keep teeth healthy
- regulating muscle contractions, including your heartbeat
- making sure blood clots normally
Sources of calcium
Sources of calcium include:
- milk, cheese and other dairy foods
- green leafy vegetables – such as curly kale, okra but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
- soya drinks with added calcium
- bread and anything made with fortified flour
- fish where you eat the bones – such as sardines and pilchards
Adults aged 19 to 64 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 (more than 1,500mg a day) could lead to stomach pain and diarrhoea.
What does the Department of Health and Social Care advise?
You should be able to get all the calcium you need by eating a varied and balanced diet.
If you take calcium supplements, do not take too much as this could be harmful.
Taking 1,500mg or less a day is unlikely to cause any harm.
For readers who cannot tolerate dairy this post may be of interest
Non-Dairy Sources of Calcium-Rich Foods see here
The above is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.
Dear reader, a variety of articles, studies and recipe ideas are within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
All the best Jan