contain 20-30 times as much phosphorus as calcium. Molasses is fairly high in calcium, while some fruits, such as citrus, figs, raisins, and dried apricots, have modest amounts.

When the diet is high in phosphorus, we can lose extra calcium through the urine, resulting in calcium being pulled out of the bones. Phosphorus is very plentiful in meat foods and is of particular concern in soda pops that have added phosphoric acid (phosphate). This phosphorus-calcium imbalance may lead to kidney stones and other calcification problems, as well as increased atherosclerotic plaque. This issue is fairly complex and is under investigation. It is currently felt that the best calcium-phosphorus ratio in the diet is about 1:1.

Sunlight increases the manufacture of vitamin D in the body, and is like having an extra calcium source because vitamin D improves absorption of any available dietary calcium. Calcium supplements could be taken in the first couple of hours after sunbathing to improve utilization.

Dolomite and bonemeal (ground cattle bones) are good sources of calcium and magnesium. In recent years, however, both of these natural sources have been found to be contaminated with lead and other heavy metal toxicants. It is probably wise not to take these supplements in large amounts or over prolonged periods of time unless they are tested for contamination. Calcium found in "hard" water may also be an important source for maintaining body levels.

Functions: Calcium has some very important life-supporting functions; the best known is the development and maintenance of bones and teeth. Our need for calcium is critical during the growth years of infancy and childhood, but it is also important lifelong to keep our bones healthy. Exercise, vitamin D, and many other nutrients, such as phosphorus and magnesium, are also needed to maintain our skeleton. Bones are primarily calcium phosphate and a protein matrix. Tooth enamel is the hardest substance in the body, made up of 99 percent minerals, primarily calcium.

Bones are not only our most basic physical support structure, they are the main reservoir for calcium. Most minerals are in a state of dynamic activity and function, and even the calcium in bones is being added to and removed depending on the calcium balance in the body. The bones provide calcium to the blood and other tissues when we are not getting sufficient amounts from our diet. Vitamin D, parathyroid hormone, and calcitonin are responsible for maintaining this balance.

Circulating calcium also performs many other vital functions. Ionized (Ca++) calcium is needed for muscle contraction, as in muscular activity and in regulating the heartbeat. Heart function is mediated by several minerals: calcium stimulates contraction, magnesium supports the relaxation phase, and sodium and potassium are also important in generating the electrical impulse. Exercise can improve the circulation of calcium as well as that of all the other nutrients and thereby help the tone and function of the muscles, heart, and nervous system.

With regard to the nervous system, calcium is important in nerve transmission. Calcium ions influence nerve and cell membranes and the release of neurotransmitters. Calcium activates some enzyme systems, such as choline acetylase, which helps generate acetylcholine, an important neurotransmitter. Norepinephrine and serotonin are also affected by calcium. Calcium is said to be calming to the nerves, as higher concentrations tend to decrease nerve irritability.