Many of us have heard that drinking milk can help strengthen our bones and prevent osteoporosis. Calcium may also play a role in preventing high blood pressure and some forms of cancer. Some of you athletes may or may not know that calcium plays a key role in muscle contractions, and therefore could help if you suffer from frequent muscle cramping.
But can it also help us to lose weight?
Recent studies suggest that calcium may help break down body fat and prevent fat cells from making fat. Studies show that people who consumed more calcium had a lower body weight or gained less weight than those who consumed lower amounts of calcium. When cutting calories to lose weight, including three servings of milk, cheese or yogurt may burn more fat and lose more weight than just cutting calories alone.
Studies also indicate that a diet rich in calcium contributes to fat loss in the abdominal region. Results seem to be greater with calcium from dairy foods. It is preferable to choose low fat dairy products (1 percent or skim milk, low fat yogurt, low fat cheese).
Sixty-five percent of women are currently dieting. Many try to cut out dairy foods as a calorie saving strategy. Currently, most American adults and adolescents consume less than the adequate intake for calcium. Milk is one of the highest sources of calcium and its intake has decreased significantly over the past three decades. A survey by the American Dietetic Association found that nine in 10 women believe calcium is important to their health, but nearly half say they are not getting enough calcium in their diet.
How much calcium should you be getting each day:
Age (Daily Calcium {mg})
1-3 – (500)
4-8 – (800)
9-18 – (1,300)
19-50 – (1,000)
51 and older – (1,200)
About 300 mg
*1 cup low fat, fat free milk
*1/3 c dry milk powder
*1 cup yogurt
*1 c calcium fortified soy milk
*1 c calcium fortified orange juice
*1.5 oz natural cheese, such as cheddar, mozzarella, Swiss, Monterey jack
*oz processed cheese, American
*½ c ricotta cheese
*¼ c parmesan cheese
About 200 mg
*3 oz canned salmon with bones
*3 oz sardines with bones
*1 c calcium fortified cereal
About 150 mg
*1 c cottage cheese
*½ c calcium fortified tofu
*½ c cooked spinach
*1 slice calcium fortified bread
About 100 mg
*½ c frozen yogurt
*¼ c almonds
*1 oz fat free cream cheese
*½ c cooked turnip or collard greens
*4 dried figs
About 50 mg
*1 medium orange
*½ c cooked broccoli
*½ c canned white beans, such as navy or pinto
Trying to ward off a winter cold? The orange isn’t the only food high in vitamin C. Don’t forget about these high vitamin C fruits and vegetables:
*Broccoli
*Green peppers
*Cantaloupe
*Cauliflower
*Strawberries
*Kiwi fruit
*Oranges
*Papayas
*Grapefruit
