Belly Bytes  

Calcium is one of the most vital nutrients all of us need for optimum health.

When we, men and women alike, do not get enough calcium our bones are not the only things that will suffer. Calcium offers some protection from high blood pressure, heart disease, kidney stones and possibly colon cancer.

Here, in the United States, we still do not get enough calcium in our diets.

Dairy products are our best source of calcium, but most dairy products contain too much fat. This can become a lose-lose situation. What to do? Use low fat or fat-free dairy products. Read on...

Low or fat-free dairy foods often contain slightly higher amounts of calcium than full-fat dairy foods. A cup of fat-free milk contains 306 milligrams of calcium, while a cup of whole milk contains 276 milligrams. Fat contains no calcium; when it is removed, calcium increases simply because of volume. In products where the milk is further processed, calcium content may increase with the reduction of fat. For example, a cup of whole-milk yogurt contains 296 milligrams of calcium; a cup of low-fat yogurt, 448 milligrams.

There are ways around this, however. If you are a milk drinker, drink skim milk. (Check out our Healthy Milk Recipes!) Cheese is an excellent source of calcium and now comes in many low-fat and non-fat options that are much better than they used to be.

Supplements are another choice. While it is always best to get your nourishment from the foods you eat, supplements are a far better alternative than not getting your nutritional needs met at all. Doctor approved and safe clacium supplements are available at very reasonable prices:
Calcium and Magnesium -- This high potency calcium product combines three different kinds of calcium, Vitamin D, Magnesium, and Boron into 1 capsule.
Calcium Liquid -- A high quality, cost effective liquid formula that builds strong bones and teeth, supports healthy heart, nerves and muscles, provides calcium in highly bioavailable forms, includes Boron for building bone density. Superior absorption.
Calcium and Magnesium Citrates -- High Absorption Calcium Supplement.

Calcium helps build strong bones, but it doesn't do the job alone. Which of the following nutrients enhances calcium's efforts?

1. Selenium
2. Vitamin D
3. Vitamin K
4. Potassium

The answer is Vitamin D. Produced in the skin when exposed to sunlight, or taken from foods or supplements, Vitamin D is converted into its active form by the liver and kidneys. Unlike any other vitamin, it acts as a hormone in the body. Hormones are the body's chemical messengers, governing how cells behave. Among other tasks, Vitamin D tells your intestines to maximize their absorption of calcium from foods, boosting the amount of calcium the body absorbs by as much as 70 percent.

Manufacturers are now enriching many foods with extra calcium; watch for this on food labels.

See also:
Ten Calcium Tips to Help You Get the Calcium You Need

Back to Nutrients Index

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