A regular intake of calcium also assists the muscles and blood vessels in the body to contract, thus reducing the instance of muscle cramps.

While calcium is necessary for growth and maintenance of general health, many people, especially females, lack calcium in their diet. The risks associated with a low calcium intake include developing osteoporosis and blood clots. Blood clots in the arteries or veins can potentially cause blockages, which can result in heart, muscle and nerve problems.

The average adult requires 700–1,000 mg of calcium daily. You can find calcium in a range of foods, including dairy, which contains the highest concentration. One of the richest sources of calcium, milk also contains phosphorus and magnesium – minerals that make it easier for the body to absorb calcium. It should be noted that because calcium is not stored in the fat portion of dairy, low-fat dairy products contain the same levels of calcium as the full-cream varieties.

Other sources of calcium are omega 3 and the fatty acids found in fish, fish oil and evening primrose oil. Green leafy vegetables such as spinach, broccoli, turnip greens, kale, and mustard greens also have a high calcium content, while many products such as juice have calcium added to them.

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