Calcium

Involved in bone and teeth structure
Aids in muscle contraction, blood clotting, blood vessel contraction and dilation, secretion of enzymes and hormones, and nerve function
Protects against osteopenia, osteoporosis, and hypertension
May play a role in preventing high blood cholesterol, diabetes, colon cancer, and obesity

*sources

-Dairy products, such as milk, yogurt, and cheese
-Kale, Chinese cabbage, broccoli, mustard and turnip greens, bok choy, parsley, watercress, some seaweeds
-Canned fish with the bones in
-Calcium fortified juice, soy milk, tofu, and cereals

Males and females 19-50 yrs: 1000 mg/day
Males and females 51-70 yrs: 1200 mg/day

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