Utterly Delicious:

1
Utterly Delicious

• The Benefits of a
• Calcium Rich Diet

2
Benefits of Calcium

• Helps Prevent Osteoporosis
• Aids in the Prevention of Obesity
• Helps Fight Hypertension
• Helps Prevent Colon Cancer and Kidney Stones

3
Osteoporosis

• Effects over 25 million people in the United
  States
• One-Third of Georgians over 50 years old have
  osteoporosis and this leads to 75 fractures per
  day
• Cost us 1 million per day
• Must make efforts to prevent before age 30

4
What causes Osteoporosis?

• Certain types of bones are sensitive to hormones
  that govern day to day deposits and withdrawals
  of calcium and they readily give up mineral
  whenever blood calcium needs replenishing
• When blood calcium drops below normal, bones will
  release calcium to stabilize the blood.

5
How do you Prevent Osteoporosis?

• Adequate Calcium
• Adequate Weight Bearing Exercise
• Adequate Sex Steroids

6
Obesity

• Current dietary practices promote growth but not
  healthy growth. Duane Alexander, M.D.
• Childhood obesity has tripled in the last 5 years
• 60 of adults in the U.S. are overweight

7
How does Calcium Effect Weight Control?

• The obesity gene is suppressed when there is
  adequate amounts of calcium in the blood. Then
  the body decreases fat storage and increases fat
  burning.
• Individuals on weight loss diets that include
  adequate amounts of dietary calcium, loss more
  weight then those that did not include dietary
  calcium.
• Children with the highest milk consumption showed
  a 33 reduced risk of being overweight compared
  to those who consume the least amount of milk
• Diary products are being replaced with higher
  calorie, less nutritious alternatives (soda,
  juice, etc.)

8
Hypertension

• Pressure pushes the blood through the large
  arteries into the smaller ones and then into the
  tiny capillaries. As arteries constrict, it
  increases the pressure inside the blood vessels.
• Hypertension causes strain on the heart, aorta,
  brain and kidneys. This can lead to stroke,
  weakened heart, aneurysms and kidney failure.

9
How does Calcium affect Hypertension?

• Calcium is a mineral that helps regulate muscle
  contractions. When the body does not have
  adequate calcium, the smooth muscle, like in
  blood vessels, constrict and therefore increase
  blood pressure.

10
Colon Cancer and Kidney Stones

• Colon cancer is a malignant disease that occurs
  in the large intestine.
• Kidney stone are a formation of oxalates that
  form stones in the kidneys.

11
How can calcium help prevent colon cancer and
kidney stones?

• Calcium neutralizes certain disease causing
  by-products, such as bile and oxalic acid from
  food. Calcium binds to these by-products and
  they are excreted.

12
How much Calcium is enough?

• Bone Health 1000-2400 mg/d
• Blood Pressure 1200 mg/d
• Obesity gt1200 mg/d
• Colon Cancer 1300-2200 mg/d
• Kidney Stones gt1050 mg/d

13
Calcium Sources

• Milk and Milk Products
• Boney Fish
• Green Leafy Vegetables
• Legumes
• Dried Fruits
• Fortified Breads and Cereals
• Fortified Fruit Juices
• Fortified Soy Product

14
Does it matter which Dairy Products you choose?

• Choosing low fat milk would bring childrens
  dietary fat intake down within normal limits.
  Duane Alexander, M.D.
• No one over the age of 2 needs to drink whole
  milk.
• Recommend skim milk, reduced fat cheeses, Low fat
  yogurt or cottage cheese

15
Conclusion?

• Research has shown that in order to maintain
  health the average adult needs gt1200 mg/d of
  dietary calcium.
• Research show that dietary calcium is much more
  effective that supplements.
• What does things equal?
• Four 8 oz glasses of skim milk a day