Calcium is needed for healthy bones and teeth. It also assists blood clotting, and plays a role in heart and nerve function. Adequate calcium intake allows children to develop strong bones. Adequate intake is just as important for adults, especially women entering menopause. The recommended dietary intake for both men and women is 800 milligrams each day.
Dairy foods such as milk, yoghurt and cheese are excellent sources of calcium. Other sources include fish with edible bones such as salmon and sardines, broccoli, nuts and seeds. Other foods are sometimes fortified with calcium, such as soy milk and breakfast cereals.