Minerals: Calcium
Calcium is required for:
- Structure of bone and teeth
- The acid-base balance of the blood, as calcium is alkaline
Food sources of calcium:
- Dairy products (the exception is cottage cheese as the processing of this food removes a great deal of calcium)
- Green leafy vegetables (broccoli, green cabbage, bok choy, kale, Brussels sprouts, and cauliflower)
- Fortified products such as juice, soy milk, rice milk, and tofu
- Canned fish with bones (e.g. salmon and sardines)
When taking calcium supplements it is important to remember that the body cannot absorb more than about 500 mg of calcium at any one time so it is critical to consume calcium-rich foods and supplements throughout the day rather than taking them all in one go.
Calcium absorption requires vitamin D, so it is important to get a daily dose of sun or consider a vitamin D supplement particularly for the winter months or if you are dark-skinned or have limited sun exposure (for more details see vitamin D section).