Obesity, or excessive body weight, is a growing health concern around the world. It is caused by an imbalance between calorie intake and expenditure.
While a sedentary lifestyle and high-calorie diets contribute to the condition, many people are not aware of the role of calcium deficiency in obesity. Calcium is a mineral that is essential for optimal health, and research has shown that it may also have weight loss benefits. This article discusses the link between calcium and obesity and how calcium helps combat it.
What is obesity?
Obesity is a condition in which a person has excessive body fat that impairs their health. It is defined as having a body mass index (BMI) of 30 or higher.
The condition develops when a person consumes more calories than their body needs, leading to the storage of excess calories as fat.
The role of calcium in preventing obesity
Calcium is an essential mineral that plays a critical role in many bodily functions, including bone and teeth health, muscle contraction, and nerve transmission. Calcium is also involved in the regulation of fat metabolism.
A study published in the American Journal of Clinical Nutrition found that higher intakes of calcium are associated with a lower risk of obesity. The study authors found that calcium increases the amount of fat that is excreted from the body and reduces the amount of fat that is stored in fat cells.
These findings indicate that calcium can help combat obesity by increasing fat excretion and reducing fat storage.
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How calcium helps combat obesity
Calcium helps combat obesity in several ways:.
- Appetite control: Calcium has been shown to help reduce appetite by increasing the release of certain hormones that signal fullness, such as GLP-1 and PYY. This can lead to a reduction in calorie intake.
- Fat excretion: Calcium binds to dietary fats in the intestine and prevents them from being absorbed by the body. Instead, the fats pass through the digestive system and are excreted in the stool.
- Metabolism: Calcium helps regulate the body’s metabolism, which can lead to increased calorie burning and reduced fat storage.
Sources of calcium
The recommended daily intake of calcium for adults is 1,000-1,200 milligrams per day. Calcium can be obtained from a variety of food sources, including:.
- Dairy products, such as milk, cheese, and yogurt
- Leafy green vegetables, such as kale, broccoli, and spinach
- Fish, such as salmon and sardines
- Nuts and seeds, such as almonds and sesame seeds
Calcium supplements
If you are unable to obtain enough calcium from your diet, calcium supplements may be beneficial. However, it is important to speak to your doctor before taking any supplements, as they may interact with other medications or health conditions.
Your doctor can also recommend the appropriate dosage and form of calcium supplement for your needs.
Conclusion
Calcium is an essential mineral that plays a critical role in many bodily functions, including fat metabolism. Studies have shown that calcium can help combat obesity by reducing appetite, increasing fat excretion, and regulating metabolism.
Calcium-rich foods, such as dairy products and leafy greens, should be included in a healthy diet. If calcium cannot be obtained through diet alone, supplements may be beneficial, but it is important to speak to a doctor before taking any supplements.
