There are many factors in establishing energy balance, such as age, gender, life habits, chronic diseases, hormonal and neural mechanisms, nutrition and frequency of physical activity. Most adult people maintain their body weight at a certain level by balancing energy intake and expenditure. However, disruption of this balance results in a change in body weight. As in developed countries, approximately 65% of women and 39% of men in the adult population in our country have mild and moderate obesity problems.
In addition to the energy intake, it is known that some nutrients are also associated with obesity. One of the nutrients that has been most emphasized in recent years is calcium. The primary function of calcium is the development and health maintenance of bones and teeth. Calcium is also necessary for nerve conduction and control of heartbeat.
The most abundant mineral in the body
The most abundant mineral in the body is calcium, which accounts for approximately 99 percent of calcium. It is in the bones. Calcium is the component that gives bone its essence and strength, and the remaining calcium is dissolved in the blood and fluids inside and outside the cells. This dissolved calcium manages nerve transmissions, regulates your heartbeat, and controls all other cell functions. Although the main activity of calcium is related to bones, it is also effective in protecting health.
Foods High in Calcium
Dairy and dairy products (milk, yoghurt, buttermilk, cheese). ...) then the foods containing the most calcium are dark green leafy vegetables, dried fruits and legumes.
Studies say…
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Although there are studies that found a negative relationship between calcium intake and BMI, Murakami et al., in their study on 1905 Japanese female dietetics students aged 18-20, determined that there was no relationship between calcium intake and BMI. For this reason, more studies on the subject are needed.
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In another study, low calorie intake was observed in obese experimental animals that followed a low-calorie diet with high calcium content. It was determined that the weight loss was twice as high as in those on a low-calorie diet with high sodium content. It has also been added that this effect becomes more pronounced when calcium is obtained from dairy products.
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When the studies are examined, it is seen that the success of healthy weight control programs is accompanied by calcium. All nutritional components appear to have a significant effect. In most studies, it can be said that a healthy diet with limited energy value is effective in weight loss, together with sufficient calcium, rather than a weight loss resulting directly from the increased amount of calcium in the diet.
Colon cancer: Studies of different types and sizes conducted over the last two decades have shown that increasing calcium intake from milk and calcium supplements provides moderate protection against colon cancer.
Blood pressure: A calcium-rich diet or taking calcium supplements can lower blood pressure. Getting enough calcium can also help prevent the gradual increase in blood pressure that tends to occur with age.
Weight loss: Scientific studies on humans establish a connection between dairy product consumption and weight loss, of course. if calorie intake is also reduced.
Is Excess Calcium Harmful?
Kidney stones:The contribution of excess calcium to kidney stone formation has not yet been determined, but some studies show that those who use calcium and vitamin D supplements increase the risk of kidney stones. Especially consuming too little water and too much calcium increases the risk in people.
Interaction with drugs: Excess calcium may interact with antibiotics, thyroid drugs, and osteoporosis drugs. If you use regular medication, you should definitely consult your doctor before taking calcium supplements. In addition, excessive intake of calcium negatively affects the absorption of minerals such as iron, zinc, magnesium and phosphorus.
What Causes Calcium Deficiency?
Detecting calcium deficiency in the body It is relatively easy to identify. If you frequently experience sudden muscle cramps and pain, increased blood pressure, heart palpitations, rapid tooth decay, gum disease, and symptoms such as hypertension, these may indicate calcium deficiency.
Like other vitamins and minerals, it is a building block of healthy life. Calcium mineral, which is a stone, should be taken regularly through foods containing calcium. In this way, we protect our body from possible illnesses. Since excess calcium also harms the body, calcium consumption should not be excessive, especially calcium supplements should be taken into account.
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