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Vitamin maths: The foods that add up to your recommended daily amount

Edam cheese

CALCIUM is stored in bones and teeth, where it provides structure and rigidity. A deficiency can contribute to osteoporosis, crumbling bones. The body also needs calcium for muscles to contract and for nerves to carry messages between the brain and body. As well as dairy and seeds (tahini is made using sesame seeds), nuts are a good source.

2 tbsp tahini (204mg)

60g chunk Edam (477mg)

70g baby leaf spinach (119mg)

RDA of 800mg calcium

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