Calcium is a mineral that strengthens your bones and teeth, and
ensures everything runs smoothly with your muscles and nerves. It's especially
important for growth. Calcium can continue to add to the strength of your bones
until you reach the age of 30 to 35, when peak bone mass is reached.
After this point, as a natural part of the ageing process, your
bones lose their density and grow weaker. If you haven't had enough calcium in
your diet prior to this, there's an increased risk that your bones won't be
strong enough to cope with any weakening, which can result in the brittle bone
disease, osteoporosis.
Health professionals estimate that one in three women and one in
12 men over the age of 50 suffer from osteoporosis. There's also concern that
the diets of teenage girls and young women, in particular, aren't high enough
in calcium. Some experts predict the future could bring an osteoporosis
epidemic in women.
Of course, if your diet excludes milk and dairy products or if you
can't tolerate the milk sugar lactose, then you need to look for calcium
alternatives. It is recommended that both men and women get 700mg of calcium
every day to ensure good health.
The good news is, if you're concerned about your weight, getting
the calcium you need doesn't have to mean eating or drinking full-fat foods.
There's exactly the same amount of calcium in skimmed milk as there is in whole
milk. The same goes for low-fat yoghurt and reduced-fat cheese. You don't have
to buy their full-fat counterparts to look after your bones.
