Why is calcium important?

• Calcium is the primary building block of bones and teeth, and is especially needed for bone health as we age.
• Calcium is needed for muscle contraction, blood vessel flexibility, the secretion of hormones and enzymes, and proper function of the nervous system.
• A diet high in vegetable and minerals, including calcium and dairy products, has been shown to significantly lower cholesterol levels.
• Several studies have linked higher calcium intake with lower body weight and reduced weight gain.

  How much calcium should I be getting each day?

• You should be consuming 3 to 4 servings of low-fat dairy products each day.
• One serving is 1 cup of milk or yogurt, or 1 ounce of cheese (about the size of domino). Each of these servings provides around 300 mg of calcium.

  Is there a difference between eating calcium-rich foods and taking calcium supplements?

• Calcium supplements don't contain all the nutrients that dairy products do. You should get most of your calcium from foods, and make up any shortfalls with supplements.
• Milk and milk products are great sources of calcium, potassium, riboflavin, phosphorus, vitamins A, D and B-12, and protein.
• The vitamins and minerals in dairy products work together to help the body absorb more calcium.

  What kinds of foods should I look for to get daily calcium?

• Milk is a great source. Low-fat or skim milk contains as much calcium as regular milk, and are the best choices for good health.
• Lactose-free milk is available for those who are lactose-intolerant. It contains just as much calcium as other kinds of milk.
• Cheese is rich in calcium and protein, though it is also high in fat. Look for low-fat cheese to supplement your dairy intake.
• Low-fat yogurt is an excellent calcium source. Unflavored yogurt is low in sugar and is a great way to get daily calcium.
• Other foods high in calcium include tofu, beans, green leafy vegetables, sardines with bones, and even calcium-fortified orange juice.