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 6 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, the 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.
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 3- 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 cows milk. Studies at Creighton University in Omaha, NE, showed that 25 percent less calcium is absorbed from soy milk as cows milk.
For more information on calcium and coral calcium: http://www.apluswriting.net/diettips/evitaminscalcium.htm
REQUIREMENTS FOR REPRINT: You have permission to publish this article free of charge in your e-zine, newsletter, ebook, print publication or on your website ONLY if it remains unchanged and you include the copyright and author information (Resource Box) at the end. You may not use this article in any unsolicited commercial email (spam).
You may retrieve this article by:
Autoresponder: calciumdiet@getresponse.com
Website: http://www.apluswriting.net/articles/calciumdiet.txt
Please leave the resource box intact with an active link, and send a courtesy copy of the publication in which the article appears to: http://www.apluswriting.net/diettips/evitaminscalcium.htm
Author: Marilyn Pokorney - Freelance writer of science, nature, animals and the environment. Also loves crafts, gardening, and reading. Website: http://www.apluswriting.net/diettips/evitaminscalcium.htm
Culver prom limo ..RISING POPULARITYGastric bypass surgery has become a popular surgical procedure... Read More
Many people (especially on the net) claim that you can... Read More
"Who are you to give me weight loss advice?" I... Read More
Adaptation is the most important concept I teach. The human... Read More
Natural therapies uphold the importance of minerals, vitamins and herbs... Read More
One of the most talked about topics in any political... Read More
Experts tell us that overweight or obese children have reached... Read More
One of the hardest aspects of getting yourself into shape,... Read More
Weight Loss Their Greatest Opponent --------------------------------- Before high school and... Read More
Dieting is not easy. If it were, we would probably... Read More
All Diets Work: No Diets WorkHave you lost weight in... Read More
1. Increase your water intake to at least 1 gallon... Read More
You are the GREATEST, aren't you? You are focusing on... Read More
There is never any absolute certainty about what the nutritional... Read More
Over the last 30 years, research into food and blood... Read More
In this age being ignorant is like committing a crime.... Read More
It's common to respond to stress by distracting yourself with... Read More
(But What You Need to Know if You Want to... Read More
Close kept secrets to weight loss: Give me 9 days... Read More
There Is A Right Way to Chew!Chewing your food is... Read More
If you are a mom at home on a diet,... Read More
Lose Weight - Get A Break ---------------------------------------- The American Obesity... Read More
Losing Weight is All About Counting Calories/Carbs and Exercising. Or... Read More
Browsing one of the Russian websites I have recently found... Read More
If you pick the right personal trainer?you'll most definitely see... Read More
Wood Dale limo ..Let me tell you something - if you are doing... Read More
Many gastric bypass patients report melon to be one of... Read More
The Sour Truth -------------------------- Question: I had a baby 6... Read More
When most people think of low carb diets they automatically... Read More
Before you try starving yourself or turning to diet drugs... Read More
I just read this conventional diet tip ? and we've... Read More
Are you unhappy with your current weight but aren't "motivated"... Read More
Making the Decision:Whether you are interested losing ten pounds that... Read More
I was overweight at my age. It's not a pretty... Read More
With summer completed and school back in session, it'll be... Read More
The holidays are now officially over and it's time to... Read More
There's more to gastric bypass than surgery and rapid massive... Read More
If you're always on a diet you probably spend half... Read More
Diet pills have met with many different fates, and come... Read More
If you've been enjoying life after gastric bypass surgery you... Read More
Sharing our bariatric stories is as personal decision as electing... Read More
Although all of the risks involved in gastric bypass surgery... Read More
One Reality TV show, The Swan, thrives on makeovers. Often... Read More
1. The lower the calories eaten per day, the harder... Read More
I clearly remember how much I loathed having my picture... Read More
Yes and no. Moderate calorie restriction helps in controlling and... Read More
I'm sick of all the fad diets I see people... Read More
Do you have a big event coming up? Perhaps you... Read More
The average American eats about twice as much protein than... Read More
Some people think that skipping breakfast will help them lose... Read More
Weight Loss |