Calcium

Recommended Dietary Intakes 
Men – 800 mg
Women up to 54 years of age – 800 mg
Women over 54 years of age – 1000 mg

This Mineral Is Essential For… 

• strong bones.
• regulating blood pressure, and preventing heart spasms.
• lowers cholesterol levels.
• muscular growth.
• blood clotting.
• may help prevent some cancers.
• helps the skin.

Sources

Milk, leafy green vegetables, dairy products, salmon, sardine, seafood, nuts, brewers yeast, dried fruit and whole grains.

Comments

Athletes and menopausal women need more calcium, excessive exercise can halt the production of calcium. Do not take calcium with iron. Too much calcium can interfere with the absorption of zinc. Try to include more of the above mentioned foods into your diet. Stay away from highly refined foods and sugars.

Deficiencies Can Cause

• Gastrointestinal upset (nausea, diarrhoea, constipation).
• weight gain.
• increased appetite
• drowsiness, tiredness, lightheadedness.
• headache.
• flushing.
• aching joints
• brittle nails.
• eczema.
• high cholesterol.
• heart palpitations.
• high blood pressure.
• insomnia.