Over the past few years there has been a frenzy over calcium. Calcium is a very important mineral that serves several functions in our body. It is best known for its role in building and maintaining strong bones and teeth. However, it is also needed for nerve transmission, regulation of heart beat, the formation of blood clots and it is involved in the function of protein hormones and activation of numerous intracellular and extracellular enzymes. Despite these essential functions, the average American fails to meet the recommeded intake for calcium. The National Institute of Health recommends the following for "optimal Calcium intake":

	Age	mg Calcium
Children	1-10 years	800-1200
	11-14 years	1200-1500
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Young Adults	15-24 years	1200
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Women	25-50 years	1000
	Postmenopausal	1200-1500
	Pregnant	1200
	Lactating	1200
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Men	25+	800

Here are some tips to help you boost your Calcium intake:

1) For breakfast, eat dry cereal with one cup of lowfat or skim milk or cook hot cereal with milk instead of water. One cup of milk has about 300mg of calcium.
2) Have a cup of light yogurt such as Yoplait Light or Dannon Light and Lively, along with breakfast or as a healthy snack during the day. One cup of yogurt contains 400mg of calcium.
3) Add milk instead of cream to coffee. Take powdered skim milk to the office to replace coffee whiteners.
4) Add lowfat or fat-free grated cheese on top of salads or steamed vegetables. Just 1-oz of cheese has 200mg of calcium.
5) Add tofu to stir-frys or oriental soups. Read the label on tofu containers, being sure to choose the brands processed with calcium sulfate. It should have about 150mg calcium per 4 oz serving. Otherwise tofu will be calcium poor.
6) Eat more dark, green leafy vegetables, such as broccoli, kale and bok choy. These contain about 200 mg of calcium per cup.
7) If you need a little dessert, go for frozen yogurt or pudding prepared with skim milk at 150-250mg calcium per ½ cup serving.
8) Many cereals and cereal bars are also fortified with calcium

Author: Kelli Hairston, RD, LD

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