1 ~ 2
~ 3 ~ 4
~ 5 ~ 6
~ 7 ~ 8
9 ~ 10
2-4 servings a day
Calcium strengthens bones, and
prevents osteoporosis, and it may prevent colon cancer, high
blood pressure and premenstrual syndrome.
Good vegetarian sources are
green leafy vegetables (serving size: 1 cup of broccoli, kale or
spinach), calcium-fortified orange juice (3/4cup). Dairy
products are excellent sources of calcium, but consume them in
moderation. Surprisingly, osteoporosis rates are lower in
societies where people eat few, if any, dairy products.
The type of saturated fat in
whole-fat dairy products is one of the worst offenders for
making cholesterol in the body. So go for the nonfat or low-fat
varieties, and consider eating no more then two dairy servings a
day (for adults): then try one of the vegetarian sources as your
third calcium serving.
FOCUSED.........AND .....GOD BLESS