Calcium – Increasing Levels in your Family’s Diet

Calcium is an essential nutrient in the diet that's needed for proper bone development in children and to maintain bones in adulthood. Most people reach "peak bone mass" in their 20s. Once peak bone mass is achieved bones won't get any stronger. Building strong healthy bones when we are young can help set bone health on the right track for life.

Getting enough calcium is an important part of building healthy bones. Milk and dairy products are one of nature's richest sources of calcium. One glass of Anchor Full Cream milk contains around 230mg of calcium!

Eating more of some following foods can help you to increase the amount of calcium in your diet:

• Milk, such as Anchor full cream milk
• Cheese (whether processed or natural)
• Yoghurt
• Nuts
• Dark green vegetables such as spinach, bok choy or broccoli
• Bony fish such as sardines
• Tofu

What other factors can increase calcium absorption?

The body also needs vitamin D to absorb calcium properly. Vitamin D is made by the skin when it is exposed to the sun. However when people use sunscreen regularly or wear clothing that covers most of their skin it can be difficult for the body to get adequate vitamin D. Seafood and eggs are both naturally quite high in vitamin D.

Fortified milks and dairy products are also a good way to make sure you are getting enough vitamin D.

How much calcium does each member of my family need?

Calcium requirements vary by age and stage of growth. The requirement for calcium is high during childhood and adolescence because this is a time of rapid bone growth and is particularly important in attaining peak bone mass.

Click here to take our calcium quiz and find out if your kids are getting enough.