Dieters Need More Calcium

Women on diets need more calcium than normal to avoid boneloss, say Rutgers University researchers.

Studies showed a weight loss diet of 1.5 pounds a week for 6weeks cuts absorption of calcium. In 57 postmenopausaldieters it was discovered that those women who took 1,800 mgof calcium a day absorbed 78 percent more calcium than thosewho took only 1,000 mg a day. To prevent bone loss, womendieting after menopause should get 1,700 mg of calcium aday, the experts say.

For people on low-fat, high fiber diets calcium requirementsare also higher. Studies show that 19 percent less calciumis absorbed. It is theorized that the healthier diet movesfood faster through the gastrointestinal tract.

While it is common knowledge that calcium is necessary forbone-growth research shows that calcium also fights fatabsorption. Studies reveal that calcium blocks fat storagein fat cells. A minimum of 1,000 mg. of calcium dailyimproves total cholesterol and good HDL, but lowers bad LDL.

Despite the publicity of the importance of calcium forhealthy bones research shows that consumption has gone downover the past 30 years.

Experts recommend 1,000 mg of calcium and 400 IU of vitaminD daily for people under 50, and 1,500 mg of calcium and 800IU of vitamin D for those over 50. The safe upper limit forcalcium intake has been set at 2,500 mg a day. Experts thinkgoing above that on a daily basis may invite kidney stoneformation.

Once started, never stop taking calcium/vitamin Dsupplements daily. USDA researchers found that after a 3-year study over one-third of participants stopped taking thesupplements. Within one year women lost all bone-densitygains and men lost their gains in two years.

For those who are lactose intolerant calcium and vitamin Dsupplementation is even more important because it will bedifficult to get the daily requirement through diet alone.

For those allergic to cow's milk. Drink enough soy milk togive you 500 mg of calcium per glass as compared to 300 mgin cows milk. Studies at Creighton University in Omaha,NE, showed that 25 percent less calcium is absorbed from soymilk as cows milk.

For more information on calcium and coral calcium: http://www.apluswriting.net/diettips/evitaminscalcium.htm

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Author: Marilyn Pokorney - Freelance writer of science, nature, animals and theenvironment. Also loves crafts, gardening, and reading.Website: http://www.apluswriting.net