Dieters need more calcium
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
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