We all know the value of maintaining a healthy, balanced diet, and one of the essential elements that we require is calcium. Calcium is a mineral that is not only responsible for building strong bones and teeth, but also has an important part to play in maintaining the health of muscles and nerves. It is vital for growing children and also for menopausal women, who are at greater risk of osteoporosis should their calcium levels be deficient.

Dairy foods such as milk, cheese and yogurt are some of the best-known sources of calcium, and nowadays it is also added to many breakfast cereals as well as to some fruit juices. The optimum average daily intake for an adult is 1,000 mg, but women over 50 years of age and children between the ages of 9 and 18 require 1,200 and 1,300 mg respectively.

Although dairy products are well tolerated by most people, some are either allergic to them or are lactose intolerant and so need to limit their intake of dairy products or exclude them from their diet altogether. Vegans, who for health or ethical reasons choose not to consume dairy products, also need to find alternative sources of calcium to ensure that they do not become calcium deficient. Broccoli, kale, kelp, nuts and seeds such as almonds and sesame, as well as canned sardines and salmon (which contain soft, edible bones), are all good sources of calcium.