Bone To Be Wild? Then You Need Calcium!


Calcium is an important mineral that is essential to build up strong teeth and healthy bones. Calcium also helps in blood clotting and control nerves, muscle and heartbeat. However, too much calcium supplement will have side effects while too less of calcium intake will lead to deficiency and result in osteoporosis (weak & fragile bone).

Dietary sources of calcium intake:

  • Salmon, pilchard and sardine
  • Dairy-based products: cheese, yoghurt and milk
  • Green vegetables: spinach, watercress and broccoli
  • Soya milk with additional calcium
  • Fortified products: cereals, flour and fruit juices
  • Chia seeds, almonds and sesame

Do you know?

The recommended daily intake of calcium for normal adults age between 19 and 50-year-olds is 800mg (approximately 2 glass of 250ml of low-fat milk) by Health Promotion Board.

Symptoms of calcium deficiency:

  • Muscle cramp
  • Bones fracture easily
  • Numbness in your fingers, face and feet
  • Poor memory
  • Soft and breakable nails
  • Hallucinations

Too much of calcium will lead to:

  • Stomach-ache
  • Bone pain
  • Weak muscle
  • Kidney problems
  • High blood pressure
  • Tiredness

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Reference: Recommended Dietary Allowances Choose Beverages and Food with Less Sugar [online] Available at: 2020. Calcium: Health Benefits, Foods, And Deficiency. [online] Available at: <> [Accessed 21 August 2020].