Special Nutrition

Calcium

Calcium is an important mineral for bone health. About 99% of calcium within the body isstored in bone. We need adequate dietary calcium and vitamin D to grow and keep healthybones and teeth. Calcium in the blood is very tightly regulated. If blood calcium levels fallbecause of low dietary intake, extra calcium is resorbed from the bone to maintain bloodcalcium levels. This is why it is important to maintain an adequate calcium intake. You do notwant to keep borrowing calcium from the bone. This will lead to a lower bone density andultimately diseases such as osteoporosis. Osteoporosis occurs when a substantial amount ofbone is lost. Osteoporosis is more common in females because of the decrease in oestrogenfollowing menopause. Low oestrogen levels mean that we do not absorb as much calciumand bone resorption is increased.

Ways to increase calcium intake:

• You should consume at least 2 servings of dairy products each day
• If you use soy milk, make sure that it is enriched with calcium
• Add nuts and seeds to your meals eg. salads, stir fries, breakfast cereals, breads
• Include canned fish with the bones eg. salmon, sardines in your diet
• Include plenty of leafy green vegetables in your diet
• Snack on a dried apricot/fig and nut mix

Calcium content of some common foods