Why You Need Calcium

Calcium helps strengthen bones and protects against osteoporosis. Studies suggest that a low intake may also be linked with PMS. It is vital to keep your calcium intake up until your mid-20s while your bones grow, but it remains important for bone health at all ages.

Where you get it: Three servings of dairy daily are sufficient. Get calcium from canned salmon (with bones), sardines or dairy products like cheddar cheese, skimmed milk, low-fat yoghurt or tofu.

Vitamin D helps your body to absorb, retain and store calcium. You can get vitamin D from foods like eggs, cheese and yoghurt and from just a few minutes of sunshine.