Everyone knows that calcium is important. Its role in preventing bone-weakening osteoporosis was established long ago. But more recently, calcium has also been shown to help ward off hypertension, heart disease and stroke. So how much of this miracle mineral do we need? Lots. The National Academy of Sciences says 1,000 milligrams (mg) per day for men and women under 50, and 1,500 mg per day after 50.

While it's tough to get that much in food, it's smart to get as much as you can from your diet, then add a supplement.

Calcium is absorbed far more efficiently when it's spread throughout the day, so take your supplement with meals. Today's supermarket shelves are lined with calcium-fortified foods, including orange juice, bread and breakfast cereals. The produce aisle is stocked with good bone foods too.

For starters, broccoli, leafy greens, almonds and kiwi are natural calcium sources--and these foods are spotlighted in the following recipes. When you taste how good they are, you may forget how good they are for you.