Calcium
For strong bones, healthy muscles, and a steady heartbeat
Daily Target:
700 milligrams (mg)
Calcium is the body's primary mineral for building and maintaining strength in your bones and teeth. But its role goes far beyond structure; it's also a vital messenger that helps your nervous system communicate with your muscles, powering everything from your daily movements to the rhythm of your heart. To do its job effectively, Calcium needs a partner: Vitamin D. This crucial vitamin acts like a key, unlocking Calcium's ability to be absorbed and used by your body. This is why pairing calcium-rich foods with sources of Vitamin D (like sunlight or oily fish) is such a powerful and intelligent strategy for your health.
Good sources
1 wedge of cheese (35 g)
provides
220 mg
20 kale leaves
provides
120 mg
1 glass of milk
provides
240 mg
1 portion of tofu
provides
350 mg
4 tbsp of yoghurt
provides
225 mg
What the research says
🇬🇧Learn about calcium's key role in your health, the best food sources, and the daily amount to aim for.NHS: calcium guide
