Overall, we need good sources of calcium in our diets, good nutritional habits, and a diet that promotes healthy gastrointestinal function. Taking calcium and magnesium at bedtime or between meals, when the stomach may be more acidic, is often helpful for better absorption. Regular exercise, good nutrition, and lots of vegetables are important basics for providing the essential calcium we need and good health in general.

Sources: Calcium is found in many foods but is in high amounts in only a few. Even in light of my previous discussion, milk should be considered a good source of calcium as well as containing protein and fat and having a good balance of magnesium and phosphorus (a balanced calcium-phosphorus ratio is important). The lactose in milk also helps calcium absorption, but about 70 percent of blacks and 6 percent of Caucasians are lactose-intolerant-drinking milk makes them sick. An eight-ounce glass of whole milk contains about 300 mg. of calcium. Most other milk products also give good supplies of calcium-yogurt, most cheeses, and buttermilk, for example.

Many green, leafy vegetables are good sources of calcium, but some contain oxalic acid, so their calcium is not easily absorbed. Spinach, chard, and beet greens are not particularly good sources of calcium, whereas broccoli, cauliflower, and many peas and beans offer better supplies. (Pinto, aduki, and soybeans are good sources of calcium.) Many nuts, particularly almonds, brazil nuts, and hazelnuts, and seeds such as sunflower and sesame contain good amounts of calcium; though their phosphorus content is about double that of their calcium, this is much more of a concern with meats, which often