Calcium is essential for boosting immunity, building up our bones and teeth and to help our muscles contract, including the heart. Lactose, the sugar found in milk (a rich source), aids its absorption.
Although spinach is also a good source of calcium, it contains oxalic acid, which makes it harder to process, so you shouldn’t rely on spinach for your daily dose. If you eat three portions a day of dairy, you should get enough calcium, but a wide variety from the list below is better.
Dairy produce, whitebait, sardines and canned fish (if you eat the bones), green leafy vegetables, okra, soy products, almond milk, nuts, seeds, tahini, dried fruits such as apricots, and fortified bread.