Calcium

Orange Juice - CalciumUK – 700mg (Female), 700mg (Males)

USA – 1000mg (Female), 1000mg (Males)

Needed For: Calcium is an essential component of bones and helps to maintain strong healthy bones and teeth.

Calcium also helps in the regulation of blood pressure and it is thought it may help in lowering it. This mineral regulates muscle contractions, including those of the heart. Other areas it helps in include blood clotting and nerve functions.

A defieciency can lead to rickets in young children and oestoporosis in adults, especially women later in life. These areas are where a supplement may be needed, but consult your medical professional first.

Found In: Cheese, Milk, most green leafy vegetables (not spinach), nuts, sardines and pilchards and other fish where you eat the bones.

It has been discovered that only about 40% of the Calcium we eat is actually absorbed by the body. Some foods such as tea and coffee, but also those high in insoluble fiber  such as bran can hinder the absorption of Calcium.

High protein diets can lead to the Calcium being excreted by the body, so if you are following one of these diets you may need a supplement. 

To find more essential vitamins and mineral list click here

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Vitamin K

Artichokes - Vitamin K

UK – 65ug (Female), 75ug (Males)

USA – 90ug (Female), 120ug (Males)

Needed For: Assists in blood clotting, so good for the healing of wounds.

Found In: Produced naturally in the body by the Intestines. Due to this and the small quantiities required a deficiency is rare. It is also found in green leafy vegetables and some cereals.

This vitamin is fat solouble meaning it is not lost very easily be the body. Any excess is stored in the Liver for future use.

The only time a supplement may be needed is by newborn babies. This is because they may not have enough of the bacteria present in their intestines to produce sufficient quanties of the vitamin. If this is the case a vitamin K injection may be give. Your health professional should be able to advise on this.

Click here for more vitamins and minerals needed by the body

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