This does a body good

Chapter one in womans nutrition
Calcium
Both women and men need enough calcium to build maximum bone mass during their early years of life. Low calcium consuption appears to be one very important factor in the development of osteoporosis. Women have a greater risk than men of developing osteoporosis.

A condition in which progressive loss of bone mass happens with aging, osteoporosis causes the bones to be more susceptible to break. If a woman has a high level of bone mass when her skeleton ages, this may change her risk of developing osteoporosis.
Particularly during adolescence and early adulthood, women should up their food sources of calcium. "The most important time to get a sufficient amount of calcium is while bone growth and consolidation are occurring, a period that continues until approximately age 30 to 35," says Marilyn Stephenson, a registered dietitian with FDA's Center for Food Safety and Applied Nutrition. "The idea is, if you can build a maximum peak of calcium deposits early on, this may delay fractures that occur later in life."

The recommended dietary allowance (RDA) for calcium for woman 19 to 24 is 1,200 milligrams per day. For women 25 and older, the allowance drops to 800 milligrams, but that is still a significant amount, . "There is a need for good dietary sources of calcium continues throughout life.
How do you get enough calcium without too many calories and fat? After all, the foods that top the calcium charts--milk, cheese, ice cream--aren't calorie and fat lightweights.

There are lots of lower fat choices. There's 1 percent or skim milk instead of whole milk. There's a good variety of lower fat cheeses, yogurts, and frozen yogurts, and there's a whole flock of substitutes for ice cream.

In addition to dairy foods, other good sources of calcium include salmon, tofu (soybean curd), certain vegetables (for example, broccoli), legumes (peas and beans), calcium-enriched grain products, lime-processed tortillas, seeds, and nuts.

So i hope this info on calicium is helpful. Who knew so many things have calcium in them..One of the fun things about doing these nutrition tips and what not, I get to pick my husbands brain and also get the opportunity to learn and pass it on to help other.