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