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Milk and dairy products are an important source of calcium. Calcium is a mineral that helps build strong bones and teeth, regulates muscle contraction (including the heartbeat) and makes sure the blood is clotting normally.
Calcium can continue strengthening your bones until the age of 20 to 25 when peak bone mass is reached. After this point, your bones can only maintain or lose their density and grow weaker as a natural part of the ageing process. Inadequate dietary calcium intake before this age can increase the risk of brittle bone disease and osteoporosis, as calcium is drawn from the bones as a reserve.
There's also concern that the diets of teenage girls and young women don't contain enough calcium. Some experts predict the future could bring an osteoporosis epidemic in women.
Why children need calcium
Calcium is an essential nutrient for all children to help grow strong bones and reduce the risk of developing osteoporosis when they're older. But many children and teenagers don't receive their recommended daily intake. Encouraging children and adolescents to drink more milk, rather than other drinks, can provide not only calcium, but also important proteins, carbohydrates and micronutrients.
Three-a-day
As dairy products are such a rich source of calcium, three portions of dairy products each day should be sufficient to meet your body's calcium needs. Try to choose low or reduced fat versions to avoid too much unhealthy saturated fat.
The following are examples of individual servings:
• 200ml milk (whether it is whole or full-fat, semi-skimmed or skimmed)
• 250ml calcium-fortified soya milk
• 40g hard cheese (such as cheddar, brie, feta, mozzarella or stilton)
• 125g soft cheese (such as cottage cheese or fromage frais)
• 1 small pot of low-fat plain or fruit yoghurt (150g)
• Fruit smoothie made with 200ml milk or 150g yoghurt
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