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Real Life Nutrition Questions Answered

Real Life Fitness Questions Answered

Emma Brown
Nutritionist

Janet Aylott
Nutritionist

Kelly Marshall
Fitness Consultant

Q.

What can I eat to get enough calcium?

Hi there, I have read that calcium assists with weight loss but am not sure how much truth there is to it? Also, as a young woman I am aware of older female family members struggling with osteo problems so am keen to achieve the 100% RDA but want to do this without consuming too much saturated fat from dairy etc. What would you suggest the best sources to be and the quantities per day etc as I am not too keen on supplements.

A.

Our expert says...

Thanks for your question. I think the evidence that calcium can help with weight loss is increasingly strong so it’s well worth getting plenty in your diet. Calcium seems to prevent some fat in the gut being absorbed, and though the effects are not huge, the evidence seem to show that people who have plenty of calcium have less tummy fat too, which can have a beneficial impact on the risk of heart disease and diabetes. The Recommended Allowance is 800mg a day and to get that it’s recommended that you have 2 portions (and preferably three) of low fat dairy products a day. The ones that fit the bill perfectly are low fat yogurt and skimmed milk.  Green vegetables, nuts, seeds and canned fish can also be a good source.

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