Calcium: it's not just bones anymore!

Most of us know that calcium's main role in the body is to build strong and healthy teeth and bones. However, current research is showing that as calcium intake goes up, both body weight and body fat go down. Could Calcium be the breakthrough weight loss miracle we are looking for?

How may Calcium affect body weight and fat?

• Higher levels of Calcium intake may prevent fat storage.
• More Calcium may raise metabolism, thus burning more calories.

How much is enough?

• One of the studies showed more weight loss in individuals consuming 1200 mg per day along with a low calorie diet.
• You should strive for the minimum recommended 1000 mg per day from low or non-fat dairy foods.

Are supplements as good as food sources?

• Researcher showed that Calcium supplements did enhance the effect of weight loss, however, there was more weight loss when Calcium came from low or non-fat dairy sources.

What can I do to get more Calcium?

• Start your day with a Calcium fortified cereal, topped with skim milk and almonds.
• Snack on low-fat string cheese or low-fat fruited yogurt.
• Top pancakes or waffles with low-fat yogurt and sliced fresh fruit instead of syrup.
• For dessert, try instant pudding made with skim milk.
• Add Calcium fortified fruit juices to your meals instead of soda.
• Top a sandwhich with a slice of reduced-fat cheese.
• Mix up a fruit smoothy with low-fat frozen yogurt and skim milk.
• If milk is a problem, look for Calcium fortified soy milk and tofu.
• Add steamed brocolli to a salad and blackeyed peas.
• Use nuts, such as almonds, as snacks or to add a crunchy tecture to foods.

Calcium Sources