One of the most important minerals for healthy bone growth, calcium is one nutrient that is lacking in the diets of many. Not only is calcium essential to help maintain bones but it also plays many other roles in the body as well. 99% of this mineral in your body will be found within the skeletal structure however the remaining 1% will be in the blood, muscles and the fluid between the cells. The function of it in these areas is to help with muscle contraction, blood vessel expansion and the secretion of various hormones and enzymes by the body that are needed for a proper functioning nervous system.

When the level in the blood is not present in sufficient amounts, its then that problems begin to occur because the body will start to take it out of the bones and thus reduce their supply.

The best way to ensure you are getting enough calcium is through eating a diet rich in food sources that contain it. Such options include milk, yogurt, cheddar cheese, cooked kale, broccoli, cooked spinach, sardines (with bones), tofu, fortified orange juice and cottage cheese.

The daily recommendations for this mineral are as follows:

0-6 months old - 210 mg/day
7-12 months old - 270 mg/day
1-3 years old - 500 mg/day
4-8 years old - 800 mg/day
9-18 years old - 1300 mg/day
19-50 years old - 1000 mg/day
51+ years old - 1200 mg/day