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Calcium

Good to know:	Calcium is believed to help prevent osteoporosis and colon cancer.
Recommendations:	Ages 11-24, 1200 milligrams/day Ages 25-51+, 800 milligrams/day
Benefits:	Critical for strengthening bones and teeth. Necessary for proper nervous system and immune function, assists in muscle contraction, blood clotting and blood pressure.
Food sources:	Dairy products, including milk, yogurt, and cheese, fish with bones (such as sardines or salmon), tofu, legumes, broccoli, kale, cabbage, calcium-fortified orange juice.
Day's supply in:	1 cup of milk (300 mg) PLUS 1 cup chopped broccoli (72 mg) PLUS 1 cup navy beans (127 mg) PLUS 1 cup plain yogurt (447 mg) PLUS 4 ounces canned pink salmon (242 mg)
Watch out:	Most people, especially women, find it difficult to get adequate amounts of calcium from diet alone. A lot of doctors recommend a supplement of 1000 milligrams per day.

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