When most people think of calcium, they think of bones and teeth! But, calcium also helps with muscle relaxation, nerve impulses, blood clotting, and enzyme reactions. In fact, we need calcium for just about every biochemical reaction in the body. If we don't consume enough dietary calcium, our body just withdraws it from our bones. If there is too much calcium taken from our bones, they become weak and porous, leading to a very common condition called osteoporosis. In the case of osteoporosis, prevention is key! You can decrease your risk for osteoporosis by improving the lifestyle and dietary factors that foster healthy bones.

Resistance and aerobic exercise can help build bones. Crash dieting with rapid weight loss, smoking, and eating large amounts of animal protein are documented factors in contributing to poor bone density.

Eating a varied diet plentiful in fruits, vegetables, whole grains, legumes, nuts, and seafood will provide trace nutrients that can enhance calcium absorption. Refer to the chart below to assess your calcium requirements. You need to consume calcium on a daily basis to stop your body from drawing it out of your bones.

You can check our the calcium content of your favorite foods by visiting:

http://www.nal.usda.gov/fnic/foodcomp/

To find the calcium content (mg per serving) from %Daily Value: