Calcium is an essential nutrient applied to our bodies to help you maintain bone mass to help your entire body. It is also included in and also the, blood, muscles and nerves. Diets that won\’t include enough calcium or will not replace just what body uses increase the risk for body to adopt calcium business places, prefer your bones. It\’s estimated that 70% of persons do not get enough calcium within their diet, and it\’s also particularly important to help keep calcium stores during weightloss.

How Much Calcium Can i Need?
A new paper published in the American Journal of Clinical Nutrition reported the findings of 44 overweight women with an average ages of 38 on the restricted-calorie diet. Ladies consumed the recommended calcium intake and results showed that their bone health remained normal over the weight reduction.(1) The analysis indicated that women never lose density of bone during moderate weight-loss if they have adequate calcium intake.

Recommended Daily Intake
Calcium is considered the most abundant mineral within your body. The intake strategies for calcium are given via the Food and Nutrition Board and the Institute of Medicine of your National Academies. RDA or Recommended Dietary Allowance is the average daily degree of intake sufficient in order to reach the nutrient requirements of healthy individuals. The RDA of Calcium for female ages 19-50 is 1,000 mg, for women more than 50 the RDA is 1,200mg.(2) Many individuals take calcium supplements, though the best place to have nutrients is produced by whole, natural foods.

Foods That may contain Calcium

High calcium foods include low-fat dairy food like cheese and yogurt coupled with beans, tofu, salmon, and nuts like almonds. Getting a great deal of berries and vegetables in your diet also helps keep calcium levels up for strong, healthy bones. Calcium absorption is plagued by all kinds of other factors including sweating, caffeine intake together with the eating of other nutrients and important minerals. For instance, high-sodium diets raise the excretion of calcium through the body in urine, and several research indicates that high protein diets increase intestinal calcium absorption. A great calcium source that\’s easy to make, versatile and even contains all 9 essential healthy proteins will be the cereal grain Quinoa. Pick some up here, today!

Calcium Culprits
Oxalic acid discovered in many green vegetables including spinach, chard, beet greens, chocolate, collards, some berries and nuts. This compound binds to calcium and can make it unavailable towards the body.

Phytates are compounds that bind to minerals, including calcium and iron preventing their absorption in your system. Foods that include phytates include pinto beans, navy beans, black beans, kidney beans and peas.

Tannins are an acidic compound which binds to calcium in the body. These compounds tend to be found in certain teas, and merlot and trace amounts can be found in pomegranates, cranberries, blueberries, strawberries, some nuts and red legumes.

Diets having an overabundance protein and sodium might also result in the body to lose additional calcium. By consuming wide range of meats including poultry, fish, eggs, and beans you will probably find you have too much protein in the body. Refined food like canned soups, deli meat and frozen foods contain high levels of sodium. Also avoiding sauces like soy sauce and mustard will help keep the sodium levels within normal range.

References:

1. http://bit.ly/L920zc
2. http://1.usa.gov/igf5a6