Calcium For Health, Weight Loss and Osteoporosis
by Louise Elcoat
Calcium concentration must be kept constant, and if not enough is taken in to the
body, calcium will be withdrawn from the store sites in your bones. The bones will
gradually become less dense, losing some of their strength, which can then lead to
osteoporosis (brittle, porous bones). Withdrawing calcium from the bones is the body’
s way of keeping blood levels constant.

Men and women will naturally lose calcium from their bones as they age, but the rate
of loss is much higher in women. Women who are experiencing menopause, will have
a faster loss of calcium from their bones. A good store of calcium in the bones at the
menopause stage of life, will assist a woman in keeping osteoporosis at bay.

A calcium rich diet for the first 30 to 40 years of your life is essential for building-up
your calcium stores. This will put you in a good position for fighting off bone disease in
later life.

Calcium is essential to the body for many functions including; maintaining healthy
bones and teeth; muscle contraction, including heart beat regulation; maintaining a
healthy nervous system; regulating blood pressure (aiding blood clotting); the fight
against osteoporosis. Studies have shown that diets rich in calcium can help the body
to manage fat cells by aiding the mechanisms that store fat in the body. The result
can help with weight loss. Including foods rich in calcium can help create a feeling of
fullness, which can help to prevent snacking in-between meals.

Factors that influence calcium absorption

Vitamin D: Obtained from the sun on our skin, and is prevalent in food items such as
canned salmon, eggs, butter and margarine. Calcium can not function in the body
without Vitamin D. This vitamin helps to regulate the absorption of calcium from the
food we ingest.

Exercise: Weight bearing exercise is needed for optimal absorption of calcium into the
bones. This can include, walking, aerobics, running, dancing, cycling, gardening,
weights or even pushing a pram.

Protein: A high protein intake reduces calcium absorption. Recent studies indicate that
while dairy products are a good source of calcium, their high protein content can
interfere with the body’s ability to use the calcium ingested. It is best to obtain calcium
from a varied diet, which includes non-dairy sources such as soybeans, almonds and
salmon.

Hormones: Menopause sees a decline in oestrogen levels, resulting in a decline in the
body’s ability to absorb calcium from your diet. The adolescence (teens) stage of life
sees less calcium being absorbed due to the changes in hormone levels for both males
and females.

Weight: Extreme thinness, (low body fat levels) or following very restricted diets will
affect calcium absorption, and see withdrawal from the bones as the body struggles
to maintain a constant level of calcium in the blood. This can lead to osteoporosis in
later life, as the skeleton has not been given a chance to become strong.

And: High levels of Caffeine, Salt, Alcohol or Smoking will all reduce the amount of
calcium the body can absorb from the diet.

Signs of Deficiency

A mild calcium deficiency can lead to insomnia, brittle nails, muscle twitching, irritability,
and palpitations. Severe deficiency affects the muscular system – cramps, pains,
numbness, stiffness, and depression. A deficiency of this degree can cause rickets in
children. The most at risk are the elderly, those who avoid dairy products or other
sources of calcium rich foods, those on high protein/high fibre diets, or when
consuming large amounts of alcohol.

How much do you need per day?
Men 800mg
Women 800mg
Pregnancy 1100-1300mg
Children 1000mg

Sources of Calcium

Milk (250ml) 290mg
Fortified Low Fat Milk (250ml) 450mg
Yoghurt, 200g 380mg
Cheese, 25g 240mg
Almonds, 50g 125mg
Tahini Sesame Paste, 20g 190mg
Sesame Bar, 40g 115mg
Salmon, 100g 185mg
Sardines, 50g 455mg
Soybeans, 1 cup 130mg
Fortified Soy Milk, (250ml) 290mg
Tofu, 100mg 130mg
Oysters, 6 145mg
Broccoli, 100g 125mg
Baked Beans, ¼ cup 50mg
Figs, 5 135mg
Brazil Nuts, ½ cup 123mg
Peanuts, ½ cup 134mg
Chinese Kale, 100g 179mg
Special K, 30g 200mg
Mixed grain bread, 1 slice 112mg
Brown bread, 1 slice 15mg


About The Author

Louise Elcoat, Bachelor Science, Health Promotion, Nutrition, Psychology
Director of
Yourbodyhealth provides individually designed programs for the health issues that are
concerning you. Diet, exercise, wellbeing, or specific conditions such as diabetes or
cholesterol can be addressed with a Yourbodyhealth program.
For more information on Health and Nutrition contact
.
Calcium is a mineral essential to
all stages of life, age groups, and
gender.

99% of the body’s calcium is
stored in the bones and teeth.
The remainder circulates in the
blood for use by the muscles and
nervous system. It is important
to note that the body does not
make its own calcium; it is
obtained and absorbed from the
foods in your diet. This will
include supplements if you are
taking them.
Copyright © EveryNutrient.com
These statements have not been evaluated by the Food and Drug Administration (FDA). The content on
this website is for educational purposes only.  Please consult with your physician before using natural
remedies and before making any drastic changes to your diet or exercise
program.
Mission Statement       Article Submissions       Contact Us       Advertise        Privacy Policy       Terms and Conditions       Links
The World's
Healthiest
Food, Rich in Beta
Carotene and
Phytonutrients


What Kinds of
Internal Body
Cleansing Are
There?


Correct Your Acid
Alkaline Balance
By The Water You
Drink


Behold The
Benefits of Omega
3 Fatty Acids For
Your Overall Well-
Being


Colon Cleansing
With Bentonite Clay


Probiotics - A
Solution for
Bloating, Gas, IBS,
Skin Infections,
Tooth Decay,
Diarrhea and More


Is Vitamin D3
Deficiency a
National Health
Crisis?


Elderberry Can
Boost The
Immune System In
The Winter


Walking: Safest,
Simplest, Best
Form of Exercise


Detoxing The
Liver - Does
Lemon Juice
Detox the Liver?


Wheatgrass
Juicers-
The Benefits of
Wheatgrass Juice


The Danger of
Eating Too Much
Protein


The Health Secrets
of Berries


The Benefits of
Maintaining Your
Body's Healthy pH
Level


“Feed” Your Skin
Antioxidants For A
Glowing
Complexion


The Sneak Attack
of Trans-Fats


The Many Health
Benefits of
Coconut Oil


Untold Nutritional
Secrets


Importance of
Nutrition For
Children
& Parents


Power Nutrition
Basics


Good Nutrition: The
Overlooked Vitamin
You Need To Know
About


Post Workout
Nutrition: Secrets
To A Hard, Lean
Body


Cheap and Healthy
Nutrition Plans


Top Nutritional
Tips To
Support Healthy
Hair Growth


Nutrition And
Mental Function


The Top 11 Signs
That Suggest
Omega 3 Fatty Acid
Deficiency


Five Reasons Why
You Should Drink
More Water
Everyday
___________________
Marketplace (Organic/Eco-Friendly)
OCA
Organic
Consumers
Association
GreenPeople
.org
MountainRoseHerbs.com
More Articles
Home

Articles

Nutrients

Fruits

Vegetables

Beans

Nuts

Seeds

Sprouts

Grains

Teas

Herbs & Spices

Recipes

Resources
Nutiva Organic,
Extra-Virgin Coconut Oil
Coconut Oil Reviews
,
Custom Search
Coconut Oil Research
Gluten-Free Recipes
Living-Foods.com
Raw-Vegan Recipes
EveryNutrient
.com