March 1, 2005
Calcium and its health benefits
Most of us know that we must have calcium in our diets. We were probably told as a child to drink our milk so that our bones would grow strong. Many of do not know how important calcium is when we are adults or how to increase the amount in our diets. Calcium not only prevents bone loss but also may prevent high blood pressure, prevent colon cancer, and help those who are trying to lose weight. It is recommended that an adult have about 1000 mg of calcium a day. This is the amount found in 3-4 dairy servings. Many dieters automatically give up dairy because dairy is associated with fat and weight gain. The key is to consume low fat dairy. If you are lactose intolerant then dark green leafy vegetables, salmon, mackerel, almonds, and oats will provide the extra calcium. There are also supplements. Most studies show that dietary calcium is the most effective at helping with weight loss.