Calcium

by: Katelyn Binkowski and Katie Marbes

Funtions

  • Helps bones in the body
  • Helps blood clots
  • Stabilizes blood clots
  • Helps the brain run normal
  • helps cells communicate in the body

What happens if you don't get enough calcium?

  • Osteoporosis where your bones are more prone to break.
  • You also get numbness and tingles in your fingers.
  • Convulsions
  • Abnormal heart rythms

What happens when you get too much calcium.

  • constipation
  • Also makes the body able to absorb less iron and zinc.
  • In adults ( prostate cancer and heart disease. )

Foods that have Calcium

Dairy- Milk, cheese, and Yogurt

Vegetables- Kale, Chinese Cabbage, and Broccoli

Grains- Breads, pastas, and cereal

Fish- Salmon, canned sardines, and other fish with soft bones

Other- Fruit juices, soy, tofu, and rice beverages

Recipes

Three Cheese and Sage Ravioli


Cheese is a rich source of calcium, so it's no surprise this pasta contains nearly 40% of your recommended intake. But by using part-skim ricotta cheese, this recipe keeps the fat in check.

Ingredients: Olive oil, shallots, red Swiss chard, part-skim ricotta, goat cheese, Parmesan, sage, wonton wrappers, pesto

Calories: 346


Chicken and Wild Rice Soup


Light cheese and a flour-and-milk mixture keep this soup creamy but surprisingly low in fat. You'll get 329 milligrams of calcium (about 30% of your daily intake), but only 7 grams of fat.

Ingredients: Wild rice, onion, garlic, less-sodium chicken broth, baking potato, reduced-fat milk, all-purpose flour, light processed cheese, roasted chicken breasts, parsley

Calories: 280

Conclusion

As you can see, Calcium is very important for the body. There are many ways you can get Calcium. Make sure you get just the right amount of Calcium. Look at the recipes and enjoy!