Calcium is the most commonly occurring mineral in the body. About 99% of it exists in bones and teeth in the form of calcium phosphate. It is needed for healthy bones and teeth, for normal nerve function and contraction of muscles, and for the clotting of blood.
Sources
Milk and dairy products - lower-fat versions contain about the same amount of calcium as full-fat versions. Dark green vegetables. Canned fish with bones, eg salmon if the bones are eaten. Some pulses.
By law, calcium must be added to most flour (except wholemeal). Vitamin D is essential for effective absorption of calcium from the diet.
The recommended daily amount is 800mg for adults and children over the age of 5. It's particularly important to ensure adequate intakes of calcium during childhood and early adulthood in order to maximise bone density, and thus reduce the risk of osteoporosis in later life.
Copper is needed for the release of energy from protein, fat and carbohydrates as part of normal body functioning.
Sources
Meat, shellfish, water, vegetables, bread and other cereal products.
There is no European recommended daily amount for copper. The UK reference nutrient intake, which is enough to meet the needs of nearly all the population, is 1.2mg per day for adult men.
Copper deficiency or excess is rare.
Fluoride is needed for healthy teeth and possibly for healthy bones.
Sources
Seafood, drinking water and tea.
There is no recommended daily amount for fluoride.
Adequate intakes of fluoride are associated with a decrease in dental care. This is why some water authorities in the UK have added fluoride to drinking water. However, excess intakes can lead to a mottled colouring of teeth which can look undesirable.
