by: Katelyn Binkowski and Katie Marbes
- 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.
- Abnormal heart rythms
What happens when you get too much calcium.
- Also makes the body able to absorb less iron and zinc.
- In adults ( prostate cancer and heart disease. )
Foods that have Calcium
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
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
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