Calcium is one of the many minerals that our bodies need for good health. Calcium is well known for its importance in keeping our bones healthy. However, calcium is also needed to help our blood to clot, to keep muscles working properly and to help release energy from food.
Dairy foods like milk, cheese and yoghurt are all good sources of calcium. You can also find calcium in almonds and sesame seeds as well as fortified soy milk. Butter and cream have almost no calcium. The Department of Health recommends that we have 3 servings of milk, hard cheese or yoghurt everyday to get enough calcium.
Soft cheeses have less calcium than hard cheese. Cheddar cheese has seven times more calcium than feta cheese.
The RDA or Recommended Daily Amount for Calcium is 800mg per day.
|Calcium in Food||Need per 800mg day|
|200mls Skimmed milk||44mg|
|200mls Full fat milk||240mg|
|200mls Goats Milk||200mg|
|200mls Calcium-enriched Soya milk||188mg|
|50g Cheddar Cheese||369mg|
|50g Feta Cheese||48mg|
|1 Pot Yoghurt||250mg|
|100g Brazil Nuts||170mg|
|1 tablespoon Sesame Seeds||160mg|
Full fat, low fat and skimmed milk all have almost the same amount of calcium so you are not missing out if you choose low fat or skimmed milk instead of full fat.
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