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You are here: Home / Eat It / This Combination of Calcium and Vitamins Will Give You Strong Bones and Blast Belly Fat

This Combination of Calcium and Vitamins Will Give You Strong Bones and Blast Belly Fat

April 16, 2015 by Adria Ali Leave a Comment

 

The first thing that comes to my mind when I hear calcium is: dairy. Dairy does contain a considerable amount of calcium, however, there are loads of other options available.  If you are lactose intolerant, this is great news. Some other options include: leafy greens, seafood, legumes, and fruit. It’s important to get our calcium from these foods because recent studies are showing that the calcium that is found in these foods is better absorbed by your body than anything you will be getting from a supplement. The reason for this is that supplements are just that, supplemental. In order to have healthier bones and greater bone density, we need to be eating calcium-rich foods for maximized effects.
natural sources of calcium
Calcium is also one of the most important minerals to keep cortisol levels regulated.  High levels of cortisol lead to increased belly fat.   Here’s our previous article on belly fat and the golden 3 minerals you need to consume to control it.
belly fat loss
The 3 Most Important Minerals for Belly Fat 

Below is a helpful graph that let’s you know how much calcium you need daily.

Women
Age 50 & younger
1,000 mg* daily
Age 51 & older
1,200 mg* daily
Men
Age 70 & younger
1,000 mg* daily
Age 71 & older
1,200 mg* daily
*This includes the total amount of calcium you get from food and supplements.
“Calcium is a mineral that is necessary for life.  In addition to building bones and keeping them healthy, calcium helps our blood clot, nerves send messages and muscles contract. About 99% of the calcium in our bodies is in our bones and teeth.”  (www.nof.org/calcium) 
Since our bodies cannot create new calcium, it is up to us to make sure that we are getting enough calcium rich foods in our diets.
Spinach, kale, okra, collards, soybeans, white beans, some fish: sardines, salmon, perch, rainbow trout, foods that are calcium fortified such as orange juice, oatmeal and breakfast cereal are all great sources for calcium. 
One important thing to keep in mind is that your body requires Vitamin D to absorb calcium. Just like calcium, Vitamin D helps children build strong bones and helps adults keep their bones strong.  There are three ways to get Vitamin D: sunlight, food and supplements.
Below is a helpful graph that let’s you know how much Vitamin D you need daily.
Women and Men
Under age 50
400-800 international units (IU) daily**
Age 50 and older
800-1,000 IU daily**
“Vitamin D is naturally available in only a few foods, including fatty fish like wild-caught mackerel, salmon and tuna. Vitamin D is also added to milk and to some brands of other dairy products, orange juice, soymilk and cereals. It is very difficult to get all the vitamin D you need from food alone. Most people need to take vitamin D supplements to get enough of the nutrient needed for bone health.” (www.nof.org/calcium)
Talk to your doctor if you feel like you are not getting enough calcium and/or Vitamin D in your diet or if you are at risk for osteoporosis.
Christina

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Filed Under: Eat It, Today's Tip Tagged With: best sources of calcium, calcium from vegetables, how much calcium do I need per day, natural sources of calcium, non dairy sources of calcium, what vegetables have calcium, which vegetables have the most calcium

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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