Calcium is an extremely important mineral for our day-to-day bodily functions. It’s especially important to consume during the sunny summer months as the body needs sources of calcium to help absorb Vitamin D which we obtain from the sunshine.

The recommended daily intake (RDA) is 800 mg for children, adults and older people which increases to 1200mg for teenagers and pregnant women. This further increases for breastfeeding mothers to around 1,300-1,350mg as calcium consumption contributes to bone development in the foetus.

To put this into perspective, a typical day may include a range of foodstuffs such as the following:

• 30g of parmesan is 300mg*
• 100g of sardines is 540mg*
• 200ml of whole milk is 240mg*
• 125g of low fat yoghurt is 202.5mg*
• 15g of almonds is 36mg*

What are the functions of calcium in our body?

Calcium has many functions in the body such as building strong bones and healthy teeth, assisting nerves that carry messages from the brain to the body, helping our body release hormones, and supporting normal blood circulation.

People at risk of suffering from a calcium deficiency include lactose intolerant individuals and vegans. Insufficient levels of calcium can have a number of effects on the body such as leading to rickets in children, osteomalacia in adults and osteoporosis in older people. According to the Food Safety Authority of Ireland in 2011, getting enough calcium during puberty is a key factor for preventing osteoporosis in later life because 50% of bone mineral density is built up during this time. There have been recent studies that suggest increased consumption of calcium can help achieve weight loss in adults with a stable Body Mass Index (BMI).

Sources of Calcium

Calcium can come from a wide variety of sources some of which include:

• Dairy products such as milk, cheese, and yoghurts
• Green leafy vegetables such as spinach, kale, and broccoli
• Soya drinks with fortified calcium as well as tofu and soybeans
• Bread and bakery produce made with fortified flours
• Fish such as sardines and pilchards
• Nuts and seeds such as almonds and sesame seeds
• Others like dried fruit and pulses

Here are some GourmetFuel meals that can help you to achieve your RDA for calcium:Vegetarian potato cakes with spinach and cheese, Chicken with spinach ricotta, Almond chocolate protein bites, Macro Salad Bowl.

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