Calcium is one of the most important nutrients. It is probable best known for its role in building healthy bones and teeth. But, what many people don't know is that calcium has several other essential roles in the body. It helps our muscles and nerves to work properly, our blood to clot and also helps regulate blood pressure. Therefore, we need a regular supply of calcium from our food. When we don't consume enough calcium it is drawn out of our bones. A little bone loss each day can eventually lead to osteoporosis. To prevent this, adults need to consume three serves of dairy every day. One serve of dairy is:
1 glass of milk (250ml)
1 tub of yoghurt (200g)
2 slices (40g) cheese (not soft cheeses like ricotta/cottage)
250ml custard
Remember that although cream, butter and ice-cream are dairy foods, they are not good sources of calcium.
