Dieters require More Calcium
Women on diets require more calcium than usual to evade bone loss, mention 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 noticed 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 mention.
For people on low-fat, high fiber diets calcium requirements are in addition higher. Studies show that 19 percent less calcium is absorbed. It is theorized that the healthier diet moves food faster by means of the gastrointestinal tract.
While it is frequent knowledge that calcium is needed for bone-growth exploration shows that calcium in addition fights fat absorption. Studies reveal that calcium blocks fat storage in fat cells. A minimum of 1,000 mg. of calcium every day improves total cholesterol and good HDL, but lowers bad LDL.
Despite the publicity of the importance of calcium for healthy bones exploration shows that consumption has gone down over the recent 30 years.
Experts suggest 1,000 mg of calcium and 400 IU of vitamin D every day for people under 50, and 1,500 mg of calcium and 800 IU of vitamin D for those through 50. The secure upper limit for calcium intake has been set at 2,500 mg a day. Experts think going above that on a every day basis may invite kidney stone formation.
Once started, never stop taking calcium/vitamin D supplements every day. USDA researchers found out that after a 3- year study through one-third of participants stopped taking the vitamins. 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 vital because it will be complicated to get the every day requirement by means of diet alone.
For those allergic to cow’s milk. Drink sufficient 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.
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