Calcium

Calcium is essential for building and sustaining your bones and teeth, which contain 99 percent of the mineral in your body. Calcium also enables proper functioning of your nerves, muscles, heart and other tissues and organs. You must get calcium from foods, such as dairy, nuts, green leafy vegetables, soy and fish. You need sufficient amounts of vitamins D and K to absorb calcium into your body and for it to work properly. Calcium deficiency can increase your risk of osteoporosis and bone fractures. You can obtain calcium from dietary supplements if you do not consume enough calcium from foods.