Dieters Need More Calcium
By Marilyn Pokorney
Women on diets need more calcium than normal to avoid bone loss,
say Rutgers University researchers.Studies showed a weight loss
diet of 1.5 pounds a week for six weeks cuts absorption of calcium.
In 57 postmenopausal dieters, it was discovered that those women
who took 1,800 mg of calcium a day absorbed 78 percent more calcium
than those who took only 1,000 mg a day. To prevent bone loss,
women dieting after menopause should get 1,700 mg of calcium
a day, experts say.
For people on low-fat, high fiber diets, calcium requirements
are also higher. Studies show that 19 percent less calcium is
absorbed. It is theorized that the healthier diet moves food
faster through the gastrointestinal tract.
While it is common knowledge that calcium is necessary for bone
growth, research shows that calcium also fights fat absorption.
Studies reveal that calcium blocks fat storage in fat cells.
A minimum of 1,000 mg. of calcium daily improves total cholesterol
and good HDL but lowers bad LDL.
Your daily dose
Despite the publicity of the importance of calcium for healthy
bones, research shows that consumption has gone down over the
past 30 years. Experts recommend 1,000 mg of calcium and 400
IU of vitamin D daily for people under 50 and 1,500 mg of calcium
and 800 IU of vitamin D for those over 50. The safe upper limit for calcium
intake has been set at 2,500 mg a day. Experts think going above
that on a daily basis may invite kidney stone formation.
Once started, never stop taking calcium/vitamin D supplements
daily. USDA researchers found that after a three-year study over
one-third of participants stopped taking the supplements. Within
one year women lost all bone density gains, and men lost their
gains in two years.
For
those who are lactose intolerant, calcium and vitamin D
supplementation is even more important because it will be difficult
to get the daily requirement through diet alone.
For
those allergic to cow's milk. Drink enough
soy milk to give you 500 mg of calcium per glass as compared
to 300 mg in cow’s
milk. Studies at Creighton University in Omaha, Nebraska, showed
that 25 percent less calcium is absorbed from soy milk as cow’s
milk.
Learn more about calcium and coral calcium at http://www.apluswriting.net/diettips/evitaminscalcium.htm.
© Marilyn Pokorney
Marilyn Pokorney is a freelance writer on science, nature, animals
and the environment. She also loves crafts, gardening
and reading. Visit her at APlusWriting.net.
