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CALCIUM
Calcium has several important functions in the body: it helps build strong teeth and
bones, plays an essential role in blood clotting, and keeps muscles working properly.
The current recommended calcium intake for adults is 700mg per day.
Try to have 2 to 3 servings of calcium-rich foods per day to reach the daily target.
Calcium deficiency from childhood to early adulthood may lead to osteoporosis
later in life. Osteoporosis is a disorder that affects bone strength and therefore
increases the risk of fractures. If you have osteoporosis, it is recommended
to increase your calcium intake from 700mg to 1000mg per day.

CALCIUM-RICH FOODS
Milk (semi-skimmed) Soya Milk (sweetened) Natural Yogurt

284ml, half pint 284ml, half pint 125g

13g 131 341mg 8g 119 253mg 10g 99 250mg

Carbs Cals Calcium Carbs Cals Calcium Carbs Cals Calcium

Tofu (fried) Cheddar (reduced fat) Sardines (tinned in brine)

40g 50g 50g, half tin

1g 104 149mg 0g 137 420mg 0g 85 270mg

Carbs Cals Calcium Carbs Cals Calcium Carbs Cals Calcium

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 | Calcium

OTHER GOOD SOURCES OF CALCIUM

Broccoli Baked Beans Okra

80g 200g, half tin 80g

2g 22 32mg 1 30g 162 106mg 1 2g 22 96mg 1
Carbs Cals Calcium 5-a-day Carbs Cals Calcium 5-a-day Carbs Cals Calcium 5-a-day

Figs (dried) Almonds Sesame Seeds

30g 30g 10g

16g 68 75mg 1 3g 185 72mg 0g 60 67mg

Carbs Cals Calcium 5-a-day Carbs Cals Calcium Carbs Cals Calcium

Soya Yogurt White Bread Salmon (tinned in brine)

125g 44g, thick slice 85g, half tin

16g 91 144mg 20g 96 68mg 0g 136 93mg

Carbs Cals Calcium Carbs Cals Calcium Carbs Cals Calcium

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