| For women, calcium is one of the most important | | | | fore beused in the treatment of stress-related |
| nutrients required during allstages of life. It is essential | | | | illnesses and nervous disorders. It has a verycalming |
| to the health of our bones, teeth, skin, heart, | | | | effect and works well when taken at bedtime for |
| muscle,nerves and for proper blood clotting. Between | | | | insomnia. |
| age 12 through 35, the bodyaccumulates most of the | | | | Good vegetarian sources of dietary calcium include |
| calcium it will use to prevent bone loss common in | | | | broccoli, kale, almonds,blackstrap molasses, sesame |
| post-menopausal women. During this time intake | | | | seeds, kelp and tofu. Non-vegetarian sources |
| should be between 1000 and 1500mg/day | | | | includedairy products, salmon (with bones) and |
| (adolescent and pregnant woman requiring the most). | | | | sardines. Because dairy may containresidual amounts |
| Meeting these requirements through our diet can be | | | | of hormones and antibiotics, and fish has a possible |
| difficult. Vegetarians tend toassimilate calcium more | | | | risk of heavymetal and toxic chemical (PCB's, DDT) |
| efficiently therefore their daily requirement may be | | | | contamination, vegetarian sources arerecommended, |
| lower. | | | | (especially during pregnancy). |
| Factors such as a diet high in phosphorus and refined | | | | Calcium supplements can help protect against |
| sugar (pop, junk, andconvenience foods) and high | | | | deficiency. Look for calcium citrateon the label and |
| protein intake lead to calcium depletion. Caffeinetends | | | | avoid bone meal, dolomite, and oyster shell as these |
| to interfere with absorption as does hormonal | | | | may containhigh lead levels. Liquid supplements are |
| changes such as a drop inestrogen during menopause. | | | | absorbed well and are recommended if youtake |
| During pregnancy, a woman's body ensures that the | | | | calcium to prevent cramping and insomnia. Make sure |
| baby receives an adequateamount of calcium. | | | | it contains equal or halfthe amount of magnesium. |
| Throughout weeks 20-40, the fetus will accumulate | | | | The addition of vitamin D is good, but don't exceed |
| up to 28gof calcium daily. Luckily the body develops | | | | 400mg of it per day. For best absorption, divide |
| the ability to retain greater amounts ofcalcium from | | | | doses of calcium throughout theday and take no |
| our diet as well as absorb more through the intestinal | | | | more than 500mg at a time for best absorption. |
| lining. | | | | It is important to look toward good nutrition to |
| Well known for preventing bone loss, this mineral also | | | | provide the bulk of your dailyrequirements, then |
| has a relaxing effect onmuscle. Leg cramps, | | | | supplement the remainder. 1 cup broccoli, 1/2 cup |
| menstrual pain, and back problems all benefit from | | | | tofu, 1/4cup almonds, 1 tbls basil, plus a 600mg |
| calcium. | | | | supplement furnishes enough calcium forone day - |
| Some studies show that it lowers blood pressure and | | | | and your body benefits from the countless additional |
| helps to strengthen the heartbeat. It also strengthens | | | | nutrients your mealprovides! |
| the transmission of nerve impulses and can there | | | | |