Calcium
Information about Mineral Nutrition & Deficiency, Recommended Daily Allowance, Best Food Sources

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Minerals, Health & Weight Loss
Good diet nutrition is essential for optimum health - including efficient metabolism, stable blood sugar levels and appetite, all of which affect weight control and how fast we lose weight. Minerals play an essential role in this nutritional process.

Calcium

The average Western diet contains slightly less than the recommended daily allowance of Calcium, so some deficiency is quite common, especially among post-menopausal women. Calcium is the major constituent of bone and tooth material, so we need more of it than any other mineral. The average human body contains more than 1 kilo of calcium and about 1g a day is required to maintain that level. Dairy products like milk and hard cheese - especially the lower-fat varieties - are good sources of calcium. Tinned sardines are also good.

Good sources of Calcium include

Milk, cheddar cheese, sardines, free range eggs, leafy green vegetables.

A glass of low fat milk, a low fat yogurt and 2oz of lower fat cheese provides the average person with the Calcium they need.

How Calcium helps

Helps maintain strong bones and teeth
Helps messages to be sent along nerves
Regulates muscle contraction and heart beat
Good for the immune system
Helps to combat cancer & heart disease
Helps body to metabolize iron

Calcium deficiency symptoms

Weak bones and teeth.
Leg cramps.

Note:
Groups most at risk include the elderly and post-menopausal women.
Calcium levels are depleted by too much chocolate, fat or salt.

Recommended daily allowance for Calcium

US RDA: 800-1200mg
EU RDA: 800mg

The Importance of a Balanced Diet
If you have been a regular follower of fad diets, regular fasting, single food diets, yo-yo dieting or diet/weight loss pills, you may already be deficient in vitamins and minerals. This may be why you find it difficult to lose weight, or sustain weight loss in the long term.

Solution: Follow a balanced diet that offers slow steady weight loss and includes advice on exercise. This Weight Loss Diet Program is a good choice.

For nutritional information on other minerals, click these links:

Calcium - Chromium - Copper - Iodine - Iron - Magnesium - Zinc
Manganese - Molybdenum - Phosphorus - Potassium - Selenium


 

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