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Calcium and Bone Health

Child measuring height

What Makes Up a Bone?

Calcium is the most plentiful mineral in the body. About 99% of calcium exists in bones and teeth. Calcium is the key mineral required for forming and maintaining strong bones and teeth

Bone Development

The major event that occurs in the skeleton in early life is bone growth, and later in life it is bone loss (i.e. early gain and later loss).

So what makes up healthy bones?

  • Enough calcium in your diet
  • Weight-bearing physical activities which include walking, jogging, running, stair climbing, skipping/ jumping rope, basketball, dancing, soccer, and weight lifting

Recommended Calcium Graph

Which foods contain calcium?

  • Milk and milk products
  • Canned fish with soft bones
  • Dark green leafy vegetables
  • Foods that are enriched (fortified) with calcium

Sources of Calcium

Dairy experts recommend that one should aim for 3 calcium food sources a day.

  • One glass (250ml) of milk
  • Two slices (40g) of cheese
  • 200ml of yoghurt

You need 1300mg of calcium a day. As part of a healthy lifestyle, get serious about building your “calcium bank”, by depositing as much calcium as possible earlier in life.