Calcium

The body needs calcium to maintain strong bones. The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. In addition, calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body.

Sources

Milk
Cheese
Yogurt
Fortified orange juice
Spinach
Kale
Okra
Collards
Soybeans
White beans
Some fish, like sardines, salmon, perch, and rainbow trout
Oatmeal
Breakfast cereal

Deficency Symptoms

Extreme fatigue
Weakness
Pale skin
Chest pain, fast heartbeat or shortness of breath
Headache or dizziness
Cold hands and feet
Inflammation or soreness of your tongue
Brittle nails
Unusual cravings for non-nutritive substances, such as ice, dirt or starch
Poor appetite, especially in infants and children with iron deficiency anemia