the food chart

Health Nutrition


Vegetables and Pulses

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Calcium is an important component of a healthy diet. It is the mineral that is needed in greatest quantities. Calcium is the major constituent of bone and tooth.  Calcium is important for:

  • Smooth functioning of our muscle
  • Nerve function

A lack of calcium can:

  • cause rickets
  • affect bone formation
  • affect tooth formation

In average, our body has about 1kg of calcium. One gram of calcium a day is needed to maintain the level of calcium in our body.

Vitamin D is needed to absorb calcium. The absorption of calcium can be hindered by:

  • Food high in insoluble fibre
  • Oxalates found in spinach, rhubarb, chard, chocolate and beetroot
  • tannin in tea and coffee

Excess of calcium in our body can cause kidney stones.

Good Sources of Calcium

Food / 100g Amount (mg)
Parmesan cheese 1200
Reduced fat cheddar 840
Full fat cheddar 740
Sesame seeds 670
Steamed tofu 510
White chocolate 270
Shelled almond 240
Soya beans 240
Muesli 200
Spinach 170
Skimmed milk 120
Prawn 110
Broccoli 40

m = 0.001

Recommended Intakes for Adults::

UK Reference Nutrient Intakes (RNI) - 700mg

USA Recommended Daily Amount (RDA) - 1000mg