Calcium , Calcium Food Sources, Calcium Symptoms of Deficiency, Calcium Recommended Daily Amounts, Diet Nutrition

Calcium - Reference Guide for Daily Nutrition

Better metabolism, better digestion, and an in-sync melody of the vitamins and minerals within can help the dieter reach their weight loss goals a bit quicker and safer. Keep in mind that vitamins should be obtained from natural food sources and vitamin supplements are just that - a safety net to help the body meet the daily requirements. Because dieters generally restrict calories, vitamin supplements may help ensure better nutrition and a more efficient metabolism.

Calcium and Weight Loss, Calcium Nutrition, Best Food Sources for Calcium

A healthy diet incorporates essential vitamins and minerals which can assist the dieter with better weight loss results. Because dieters generally restrict calories, vitamin supplements may help ensure better nutrition and a more efficient metabolism.

Calcium Daily Recommended Amount in Daily Milligrams (mg/d):

Infants & Children:


0 to 6 months old - 210


7 to 12 months old - 270


1 to 3 years old - 500


4 to 8 years old - 800

Males:


9 to 13 years old - 1,300


14 to 18 years old - 1,300


19 to 30 years old - 1,000


31 to 50 years old - 1,000


51 to 70 years old - 1,200


Over 70 years old - 1,200

Females:


9 to 13 years old - 1,300


14 to 18 years old - 1,300


19 to 30 years old - 1,000


31 to 50 years old - 1,000


51 to 70 years old - 1,200


Over 70 years old - 1,200

Pregnancy:


14 to 18 years old - 1,300


19 to 30 years old - 1,000


31 to 50 years old - 1,000

Lactation:


14 to 18 years old - 1.300


19 to 30 years old - 1,000


31 to 50 years old - 1,000

Natural Food Sources Containing Calcium:

Milk, cheese, cottage cheese, yogurt, ice cream, free range eggs and green leafy vegetables.

Calcium Nutrition Benefits for the Body:

General - Provides healthy bones, improves nerve network, immunity booster. A daily diet rich in calcium may benefit weight management.

Therapeutic Uses for Calcium: May assist in speeding weight loss.

Calcium Deficiency Symptoms:

Leg and muscle cramps, brittle bones, weak tooth structure.

Calcium Offenders:

- Fat
- Sodium

Health Warnings, News & Tips for Calcium:

Elderly individuals and post menopausal women are at a higher risk for calcium deficiency.

Health Notes Regarding Vitamin Deficiencies:

Fad dieting, fasting, liquid dieting and yo yo dieting may effect your body's balance and leave the dieter deficient in certain vitamins and minerals. In that event, it will be more difficult to drop pounds and to feel like exercising due to fatigue. If you have been dieting for a long period of time and feel under the weather, or like you are locked in a mental fog, get with your doctor for a professional evaluation.

Vitamins & Minerals That Affect Weight, Weight Loss, Weight Maintenance & Overall Health

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