Calcium intake still matters

You might have noticed the new ads lately toting dairy products as the new key to weight loss. Although there is no magic pill, it now appears that something as simple as increasing daily intake of dietary calcium may represent a new way of combating the obesity epidemic. In fact, more and more research studies are uncovering a strong link between calories and calcium, and stores in the body.

The link between calcium and weight control was discovered by accident more than 15 years ago as researchers were examining the role of calcium in regulating blood pressure.

According to IDEA Fitness Journal, at the conclusion of the study, subjects who had increased their calcium intake were showing decreases not only in blood pressure but also in body fat.

There are several reasons why we should think about increasing our dietary calcium intake, the first being to enhance weight loss. The best way to get your calcium is through foods like dairy products and vegetables. A supplement is second best to food but still a good source if needed. Increasing your calcium intake to the minimum recommended standard of 1,200 milligrams per day may help you to shed more fat when dieting and exercising.

Calcium also may play a role in regulating energy intake and decreasing fat absorption. Some studies suggest that dietary calcium may decrease fat absorption and therefore lower relative energy intake preventing the absorption of free fatty acids. Subjects who ate the high dairy calcium breakfast spontaneously consumed significantly less food over the next 24 hours than those who ate the other breakfast.

It is possible to get too much of a good thing. Although adequate calcium intake is health protective, excessive amounts of this mineral are associated with a higher incidence of kidney stones and impaired kidney function. Too much calcium also can interfere with the absorption of other important minerals such as iron, zinc, magnesium and potassium. It is advised that people consume no more than 2,500 milligrams per day.

Most people consume too little calcium and these numbers drop more when a person is dieting. One standard dairy food that is included in many diets is cottage cheese. Although an excellent source of protein, it is relatively low in calcium. Most of the calcium is removed from the curd during processing. Look for foods that are calcium-rich such as yogurt, whole milk, skim milk, cheese, soybeans, broccoli and sardines.

Of course, calcium is beneficial for those who are trying to lose weight, but it also helps maintain bone mass. Preventing osteoporosis, helping blood to clot, causing muscle contractions, permitting regular heart beats and activating signals for proper immune functions are just a few of the roles that calcium plays in our system.

An excellent way to increase calcium in the diet is to swap sugar-sweetened carbonated beverages for milk. One cup of soda contains 104 calories but only 7 milligrams of calcium, whereas the same quantity of nonfat milk has 90 calories and 300 milligrams of calcium.

Pre-teen and teenage girls should make an extra effort to include calcium in their daily diet as this is the time when bones are most vulnerable for growth. An early start will build a firm foundation of healthy bones.