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Calcium is an essential nutrient, which is a vital component of the bones and teeth. A balanced diet should provide all the calcium required helping prevent diseases of the bones such as osteoporosis.

Peak bone mass is reached at the age of about 30-35 years. After this age, some loss of calcium from bone is normal and bone mass slowly decreases. However, severe loss causes the bones to become brittle, weak and break easily. This condition is known as osteoporosis.

Osteoporosis occurs if large amounts of bone are lost, or if the bones are not strong before bone loss begins.

It most frequently affects older women who have gone through the menopause, as bone loss is accelerated by hormonal changes, although men can still be affected. Hormone replacement therapy (HRT) can prevent this accelerated loss of bone but it can't put back what was never there.

Currently it is believed that 1 in 3 women and 1 in 10 men suffer with some degree of osteoporosis during their life.

Key Factors in preventing osteoporosis:

• Eat plenty of calcium-rich foods
• Take regular exercise - especially weight-bearing exercises: walking, jogging, weight training, skipping, dancing and tennis
• Avoid smoking
• Drink alcohol in moderation

A good intake of calcium is necessary throughout life to help to develop and maintain a strong skeleton. At certain times of your life such as in childhood and adolescence, during pregnancy and old age it is particularly important to have a calcium-rich diet.

In order to get the best from the calcium in our diet, we need plenty of vitamin D. Vitamin D helps your body absorb calcium from your food, foods such as margarine, eggs and oily fish e.g. sardines and pilchards contain vitamin D. The best source of vitamin D is the sunshine, so it's good for you to go outdoors.