An adequate calcium intake protects the vital functions of the body. Calcium is particularly well known for its role in strong bones and teeth. An adult's skeleton contains roughly one kilogram of calcium, and your diet needs to include calcium daily.

Dairy products are a good source of calcium. 50-60 ml of liquid milk products and two to three slices of cheese a day cover your body's calcium needs. People who use no dairy products should consider eating calcium-fortified foods.