Calcium and diet: are you getting enough calcium?

We hate to sound sceptical, but chances are, probably not.

How much do you need?

Back in the 1940s, daily calcium requirements (as well as other nutrient recommendations) were established as a way to prevent deficiency diseases. But 60 years later, we're finding that calcium is important for more than just preventing rickets. Nutrition scientists now know that calcium is important for preventing serious long-term diseases and optimising health. Today, the UK Department of Health recommends that women aged 11-18 get 800mg of calcium a day and that women 19 and older get 700mg of calcium per day.

Why do you need it?

Calcium is the most abundant mineral found in the body, accounting for about 1.5 to 2% of your total body weight. Ninety-nine per cent of calcium in the body is found in the bones and teeth, and the remaining one per cent is found in blood, muscles and other body tissues and fluid. A steady supply of calcium is crucial so that the body can draw from it at any time because bones are living tissues that are constantly being reabsorbed and reformed. Teeth, in much the same way, are calcified tissues that need calcium to develop.

Why is milk so important?

Milk is the best source of calcium and is also rich in phosphorus, potassium and magnesium, which help the body absorb and use calcium more effectively. Vitamin D is also essential for the efficient utilisation of calcium. Major sources of this vitamin include direct sunlight as well as meat or meat products. Other sources include canned fish with bones, green leafy vegetables and tofu.

Many other foods contain calcium, but milk and dairy products are the most concentrated, convenient sources. It's tough to get enough calcium from natural foods if you eliminate milk from your diet. You'd have to eat 3 servings (180g) of spinach, 20 servings (1600g) of iceberg lettuce, 9 boiled eggs or 5 large servings (550g) of broccoli to get the 300mg of calcium found in one 250ml glass of semi-skimmed milk! By selecting skimmed milk you can avoid even more fat and get the added benefit of a slightly higher amount of calcium.