Vitamins, minerals and supplements
Calcium
There is more calcium in the body than any other mineral, and it has several important functions. These include: helping to build strong bones and teeth regulating muscle contractions, including heartbeat ensuring that blood clots normally A lack of calcium could lead to a condition called Rickets in children or osteoporosis in later life. Good sources of calcium Good sources of calcium include: milk, cheese and other dairy foods green leafy vegetables such as broccoli, cabbage and okra, but not spinach soya beans tofu soya drinks with added calcium nuts bread and anything made with fortified flour fish where you eat the bones such as sardines and pilchards How much calcium do I need? Adults need 700mg of calcium a day. You should be able to get all the calcium you need from your daily diet. What happens if I take too much calcium? Taking high doses of calcium (over 1,500mg a day) could lead to stomach pain and diarrhoea . What does the Department of Health advise? You should be able to get all the calcium you need by eating a varied and balanced diet. If you take calcium supplements, don't take too much. Taking 1,500mg or less a day is unlikely to cause any harm.
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Introduction
Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly.
Vitamin A
Vitamin A is also known as retinol and it has several important functions.
The B vitamins
There are many different types of vitamin B and they all have important functions.
Vitamin C
Vitamin C is also known as ascorbic acid and has several important functions.
Vitamin D
Vitamin D has several important functions. For example, it helps to regulate the amount of calcium and phosphate in the body.
Vitamin E
Vitamin E has several important functions. For example, it acts as an antioxidant, which protects cell membranes.
Vitamin K
Vitamin K has several important functions. For example, it is needed for blood clotting, which means it helps wounds to heal properly.
Calcium
There is more calcium in the body than any other mineral, and it has several important functions.
Iodine
Iodine helps to make the thyroid hormones. These hormones help to keep cells and the metabolic rate healthy.
Iron
Iron is an essential mineral that has several important roles in the body.
Other vitamins and minerals
As well as vitamins and more common minerals such as calcium, iodine and iron a healthy diet includes many other substances.
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