2. Calcium: Supporting Bone and Muscle Health

Calcium is well known for its role in maintaining healthy bones and teeth. It also contributes to normal muscle function, nerve signalling, and blood clotting.

Bone health is important throughout life because bones are continuously remodelled. Obtaining sufficient calcium through a balanced diet is one part of supporting skeletal health.

Calcium Sources to Include in Your Diet

Good dietary sources include:

  • Milk
  • Yogurt
  • Cheese
  • Calcium-fortified plant beverages
  • Calcium-set tofu
  • Broccoli
  • Kale and selected leafy vegetables
  • Fish eaten with edible bones, such as canned sardines

For women aged 19–50, the general calcium recommendation is 1,000 mg per day. Women aged 51–70 generally need 1,200 mg per day, although individual requirements may vary.

A varied diet can help provide calcium without relying on a single food or supplement.