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Calcium is an essential nutrient which has a number of important roles in the body; its needed for normal blood clotting, for nerve and muscle function, for the maintenance of teeth, for energy metabolism, and for enzymes involved in digestion. Calcium is also key to helping to build and maintain healthy bones.

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BONE HEALTH
Children and teenagers
Childhood is an important time for building strong, healthy bones, and getting enough calcium is an essential part of this. The teenage years in particular are crucial for bone building, and calcium requirements are greater than at any other time in life. Bones not only grow in length at this stage but in strength too; around 90% of the adult skeleton is formed by the age of 18. Unfortunately, many teenagers, particularly girls, are short of calcium. The latest National Diet and Nutrition Survey1 reported that over ten per cent of 11- to 18-year-olds are not getting the calcium they need. Some teenage boys are also missing out. These figures have fallen from the previous national survey where
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almost one in four teenage girls were found to have inadequate calcium intakes2. Future surveys will reveal if this is a real change, but the fact remains that large numbers of girls in the UK dont get enough calcium.

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An adequate calcium intake is important throughout adult life. Although the majority of our skeleton is laid down during the teenage years, bones continue to strengthen until our mid thirties. After this, we naturally begin to lose bone, and for women there is a marked increase in bone loss around the time of the menopause. The loss of bone as we age can eventually result in fragile bones which are at an increased risk of fracture. Getting enough calcium is important for both men and women throughout our later years to help keep bones healthy.
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A pregnant womans body adapts to absorb more calcium from the food she eats so her recommended calcium intake isnt increased compared with before pregnancy. But it is still important for her to get enough calcium to help build strong, healthy bones in her developing baby. During breastfeeding, the demands for calcium are higher due to the secretion of calcium into breast milk; breastfeeding women require an additional

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Other nutrients in a balanced diet including protein and vitamin D are also important for bone health. And healthy bones need regular exercise to keep them strong too; like muscles, bones suffer if theyre not used.

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Dairy foods and calcium
Milk and dairy products such as cheese and yogurt can be a great way to help to meet calcium needs. Dairy foods are the main providers of calcium in the UK diet, and the calcium they contain is easy for the body to absorb and use. The table on the next page shows the recommended calcium intake at different ages, and the portion sizes of dairy that can help meet these needs.

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* This is the Reference Nutrient Intake (RNI); a figure set by the Department of Health which describes the amount of a nutrient that is enough to meet the dietary needs of most people in a group (97%).

** The Department of Health recommends that semi-skimmed milk may be introduced to children from the age of two years, providing they are good eaters and growing well, otherwise whole milk should continue to be given.

Age / sex

Calcium needs* (mg/day)

Portion sizes

1-3 years

350

100ml whole/semi-skimmed milk ** (122mg/124mg) 80g yogurt (160mg) 15g cheese (111mg)
These portion sizes provide approximately 395mg of calcium

4-6 years

450

130ml semi-skimmed milk (161mg) 100g yogurt (200mg) 20g cheese (148mg)
These portion sizes provide approximately 510mg of calcium

7-10 years

550

150ml semi-skimmed milk (186mg) 125g yogurt (250mg) 25g cheese (185mg)
These portion sizes provide approximately 620mg of calcium

Male 11-18 years

1000

250ml semi-skimmed milk (310mg) 200g pot of low-fat yogurt (324mg) 45g of cheese (378mg)
These portion sizes provide approximately 1010mg of calcium

Female 11-18 years

800

200ml semi-skimmed milk (248mg) 200g pot of low-fat yogurt (324mg) 30g of cheese (small matchbox size) (252mg)
These portion sizes provide approximately 825mg of calcium

Men and women 19 years and over

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700

200ml semi-skimmed milk (248mg) 150g pot of low-fat yogurt (243mg) 30g of cheese (small matchbox size) (252mg)
These portion sizes provide approximately 740mg of calcium
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Other food sources of calcium

As well as dairy, some other foods contain calcium. These include: Oily fish with soft edible bones such as sardines Calcium fortified drinks including fortified soya drinks and fortified orange juices Calcium fortified soya and rice desserts Tofu Some nuts including almonds, brazil nuts, hazelnuts* Sesame seeds Dried figs Okra Kale

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References
1. National Diet and Nutrition Survey: Headline results from Year 1 of the Rolling Programme (2008/2009), Food Standards Agency and Department of Health, February 2010

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2. Gregory J., Lowe S., Bates C.J., Prentice A., Jackson L.V., Smithers G., Wenlock R. & Farron M. (2000) The National Diet and Nutrition Survey: Young People aged 4 to 18 years, Volume 1: Report of the Diet and Nutrition Survey. London: HMSO

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3. Department of Health (1991) Dietary Reference Values for Food Energy and Nutrients for the United Kingdom: Report of the Panel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy. London: HMSO. (Report on Health and Social Subjects; 41)

4. Food Standards Agency (2002) McCance and Widdowsons The Composition of Foods, 6th edition. Cambridge: Royal
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For information about bones and food sources of calcium try looking at the British Dietetics Association Food Factsheet on the web at: http://www.bda.uk.com/ foodfacts/osteoporosis.pdf

Tel 020 7467 2629 [email protected]

For free copies of The Dairy Council's publications visit www.milk.co.uk The Dairy Council 2010