A cheat sheet on Zone Diet -friendly sources of calcium

The PMS and Calcium Connection
The Zone Diet Tip

It's estimated that 50 percent of all menstruating women suffer moderate to severe PMS each month. The good news is that a study conducted at St. Luke's Roosevelt Hospital Center in New York found that women who supplemented with 1,200 mg of calcium significantly reduced their PMS symptoms, as compared to the women who took a placebo. Specifically, the women who took calcium were less irritable and depressed, and reported fewer backaches and less cramping and bloating.

In the Zone , low-fat milk, cheese, and yogurt are all good sources of calcium. Here's a cheat sheet on Zone Diet -friendly sources of calcium:

  • Yogurt, plain, low-fat, 8 oz.: 415 mg calcium
  • Sardines, canned in oil, with bones, 3 oz.: 324 mg calcium
  • Milk, nonfat, 8 fl oz.: 302 mg calcium
  • Tofu, firm, made with calcium sulfate, 1/2 cup: 204 mg calcium
  • Spinach, cooked, 1/2 cup: 120 mg calcium
  • Kale, cooked, 1 cup: 94 mg calcium
  • Broccoli, raw, 1/2 cup: 20 mg calcium

  • If your average daily calcium intake dips below the 1,000 mg recommended by the government for adults (or 1,200 mg if you suffer PMS), consider trying a calcium-rich supplement, which also helps strengthen bones.


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