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Health Benefits of Calcium in Daily Diet - Nutritional Benefits, RDA, Best Food Sources of Calcium - Bones and Teeth

Health Benefits of Calcium

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Calcium: Nutrition & Health Benefits

A diet containing adequate Calcium contributes to good health in several ways:

- Maintains strong bones and teeth
- Regulates heart-beat and muscle contraction
- Good for the immune system
- May protect against cancer and heart disease
- Boosts metabolism of the mineral iron
- Promotes healthy nervous system
- Appears to aid weight loss and weight maintenance

Deficiency Symptoms of Calcium

A nutritional deficiency of Calcium in your diet may have the following symptoms:

- Weak bones and teeth
- Leg cramps
- Increased risk of osteoporosis, osteomalacia and rickets

Weight Control Benefits of Calcium

Weight loss studies indicate that increasing calcium intake by the equivalent of two dairy servings per day could significantly reduce the risk of overweight, perhaps by as much as 70 percent.

Beneficial Effects of Calcium on Body Fat

In certain studies relating nutrient intake to body composition, associations have been traced between calcium intake and body weight at midlife, and between calcium and body fat accumulation during childhood. Each 300 mg increment in regular calcium intake is associated with 1 kg less body fat in children and 2.5-3.0 kg lower body weight in adults.

Source: Creighton University, Omaha, Nebraska. 2002. Teegarden D. Department of Foods and Nutrition, Purdue University, West Lafayette, IN 47907, USA. 2003

Nutrition Resources About Calcium

Recommended Daily Allowance For Calcium
Food Sources
Calcium in Dairy Foods
Calcium in Lactose-Free Non-Dairy Foods


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