Calcium can be found in dairy products and vegetables. If you do not like milk or suffer from lactose intolerance, there are ways to obtain the mineral in their diet.Foods rich in calcium include: almonds, broccoli, beans, figs (4 pieces will givemore than 100 mg of calcium), oatmeal, orange juice, salmon, sesame seeds and more.
BENEFITS OF CALCIUM
- Improves bone health;
- Helps achieve ideal weight;
- Protects blood vessels;
- Reduces the risk of colon cancer;
- Reduces premenstrual symptoms;
- Controls blood pressure;
- For healthy teeth and gums;
- Prevents osteoporosis;
- Helps to transport nutrients.
Calcium with Vitamin D for muscle strength
Vitamin D is required for absorption of calcium. Doses greater than 1 g calcium daily along with vitamin D increase muscle strength and improve muscle contractions. Calcium supplements are important for women bodybuilders because they are prone to lack of that mineral.
Calcium for weight loss
Study of Soares and Ping-Delfos in 2011 shows that people who eat breakfas twith food rich in calcium have an increased metabolism, burn fat faster and have less appetite. There are several hypotheses about similar results. One of them is that, probably calcium reduced absorption of fat and calcium that is located in the fat cell lipolysis and increasing fat loss. Therefore, it is believed that the combination of calcium with a high protein diet iseffective in lowering of excess fat and increasing muscle.
Side effects and recommended dosages
Although calcium is an important mineral with many benefits for the body, care should be taken in overdose. Excessive doses of calcium can lead to hypercalcemia, risk of heart attack, kidney stones, constipation, urinary tract infection.
Adults need 800 mg of calcium daily, 500 mg of which must come from diet and 300 mg of supplements (take them with a meal for better absorption). On calcium supplements are best to contain vitamin D, because if you miss it will not absorb calcium.