Q: Okay, on to the role of calcium: why is it so important for healthy bones, and what nutritive sources are a calcium cash cow?
Mary Ellen L., from Plano, Texas

A: Calcium is needed for our heart, muscles and nerves to function properly and for the blood to clot. It's a well-known fact that low calcium intake throughout one's life is associated with low bone mass and high fracture rates. As we all know, milk is FANTASTIC for our bones; in fact, just one glass contains about 300 milligrams of calcium; the adequate intake level for a middle-aged adult is 1,000 milligrams - so just 2 glasses of milk a day puts you well on your way to achieving the ideal. If you're not a milk person, you'll be pleased to hear that dairy is just the tip of the iceberg in terms of where one can reap the benefits of calcium. Plant foods, like spinach, potatoes, mustard greens, as well as every variation of tasty lettuce, are a good source of calcium - not to mention calcium packed nuts, fish, beans and tofu.

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