June is National Dairy Month and it’s the opportune time to spotlight our dairy farmers for the tremendous contribution they make to the nutritional health of our country and world. Dairy foods provide 75% of all the food sources of calcium in the United States’ food supply.

Calcium is the most abundant mineral in our bodies, with 99% of it found in our bones and teeth. Calcium is also essential for bone formation and metabolism, nerve conduction, blood clotting, muscle contraction and metabolism. If calcium consumption is inadequate, over time it is released from bone, which weakens the skeleton and leads to osteoporosis or porous bones.

New research from human and animal studies suggests that getting enough calcium in the diet may protect against hypertension (high blood pressure). Epidemiological studies suggests that adequate calcium in the diet protects against colon cancer. Low fat milk, cheese and yogurt are especially good sources of calcium. Vitamin D-fortified milk is also a good source of Vitamin D, which helps the body use calcium. Skim or low fat dairy products have as much, and even a bit more, calcium and protein as whole milk dairy products but less fat and cholesterol. That’s good news for dieters, as 8 ounces of whole milk, for example, contains 150 to 160 calories compared to only 80 to 90 calories for 8 ounces of skim milk. Cream, sour cream and cream cheese contain little calcium.

Non-dairy foods that contain significant amounts of calcium include dried beans and peas, almonds, Brazil nuts, hazelnuts (filberts), canned salmon and sardines with bones, green, leafy vegetables, — such as turnip greens, broccoli, — dried figs, tofu processed with calcium sulfate, and calcium-fortified orange juice and calcium- fortified dry cereal.

The National Academy of Science recommends daily calcium intake as follows:

• 500 milligrams (mg) for children 1 to 3 years of age;

• 800 mg for children ages 4 to 8;

• 1,300 mg for 9 year-olds to 18 year olds; • 1,000 mg for adults ages 19 to 50; and,

• 1,200 mg for adults 51 years and older.

If getting this amount of calcium per day is very difficult, ask your doctor about calcium supplements. One of the best gifts you can give your children, spouse and yourself is a lifetime, starting in early childhood, of a calcium-adequate diet to build strong bones and teeth.

Try this calcium-rich recipe. It makes three 8-ounce servings; each serving has 221 calories and 321 mg calcium.

Pineapple-Raspberry -Eye-Opener Ingredients

• 1 1/2 cups low fat or skim milk

• 1 cup frozen unsweetened raspberries, strawberries, or blueberries • 1 can (8 ounces) crushed, unsweetened pineapple, drained

• 1/2 cup nonfat plain yogurt

• 3 Tablespoons honey

• 1/4 teaspoon almond extract Directions

Combine all ingredients in blender container and cover. Blend until smooth and frothy. Serve immediately in tall, chilled glasses and enjoy!

— Quarles is a registered dietitian with the South Central Human Resource Agency Head Start.