Vitamins and minerals: Calcium and Fluoride
Calcium
RDA = 700 mg
What's it good for? Calcium is brilliant at helping you build strong bones and teeth. It balances how your muscles work, including your heart and helps blood clot normally. It's also thought that calcium may help to lower high blood pressure and may help to protect against colon and breast cancer.
What happens if I don't get enough? Your teeth and bones will become brittle and weak.
Where can I get it from? All dairy products have a high amount of calcium in them, like milk, cheese, butter, yogurt. If you have an intolerance to dairy or are a vegan it's also in green leafy veg, fruit (especially raisins) and nuts.
| Food | mg of calcium |
|---|---|
| A glass of milk | 301 |
| A small box of raisins | 22 |
| 1/2 cabbage | 303 |
| A bag of dry roasted peanuts | 20 |
Fluoride
RDA = There isn't a set amount that is recommended you should have each day
What's it good for? It strengthens tooth enamel and protects your teeth against tooth decay.
What happens if I don't get enough? You teeth might become weak or brittle and you might get a lot of toothaches.
Where can I get it from? Tea and fish are good sources of fluoride and tiny amounts are in the air we breathe. It's also in the majority of toothpastes and mouthwash.
Some local authorities have added it to drinking water. Check yours to find out more.
Read on: Minerals for women's health conditions - Folic acid and iron
Where next?
- Find out all about health conditions
- Get quick tips, recommended by goodtoknow users, on how to deal with your health problems
- Do you really need to see a doctor?
- Top tips for boosting your immune system
- Old wives' tales - which ones work?
- How well are you? Take our immune system quiz to find out
- Foods that are better than medicine
By Vicky Woollaston
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