It’s crucial to get enough calcium in your early and teenage years because their bones grow so rapidly in length, width and shape in such a short time. Calcium makes up the dense inner part of the bones, and a healthy diet at this stage will lay down the basis of strong bones for when you are an adult.
However calcium has other, equally important roles in the body; it aids muscle contraction, for example, helps blood to clot and assists in maintaining normal blood pressure.
Dairy foods are the best single source of calcium, but plenty of other foods, such as green leafy vegetables, nuts, seeds and beans and fish with small bones (like tinned sardines) can contribute to your calcium intake as well. Other sources include calcium fortified soya products, bread and figs.
In Ireland, fortified white flour products like bread are rich in calcium. If you live in a ‘hard water’ area, there will also be a substantial amount in your tap water.
Some drinks, breakfast cereals, fruit juices, snack bars and energy bars are fortified with additional calcium.
Including calcium-rich foods in your diet is vital, as a lack of calcium can lead to serious and debilitating osteoporosis, or ‘brittle bone’ disease in later life.
Breakfast foods that provide Calcium
Calcium Content
Bowl of cereal with low-fat milk
123mg calcium (15% RDA*)
Pancakes with berries & yoghurt
266mg (33% RDA*)
Portion of fruit with yoghurt
207mg (26% RDA*)
*RDA = Recommended Daily Allowance
The nutritional importance of dairy
Some of Paula's slides from her PowerPoint presentation on The Importance of Dairy are shown below.Click hereto download the whole presentation. [2.6mb]
Keep in mind that research on these matters is on-going and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.
