High calcium foods
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High Calcium Foods: Benefits and Implications
Importance of High Calcium Foods for Bone Health
Calcium is a crucial nutrient for bone health, particularly during the growth phases in children and adolescents. Studies have shown that calcium-enriched foods significantly increase bone mass accrual in prepubertal girls, with a more pronounced effect in those with lower spontaneous calcium intake 1. This suggests that calcium supplementation can be particularly beneficial for skeletal growth in children who do not consume enough calcium naturally.
High Calcium Diets and Obesity Management
High calcium intake, especially from dairy sources, has been linked to improved metabolic health and reduced obesity-related inflammation. In diet-induced obese rodents, a high-calcium diet within a dairy food matrix reduced obesity development and associated inflammation 2. Similarly, in humans, a high-protein, high-calcium diet has been shown to attenuate bone loss during weight loss and maintenance phases, suggesting that such diets can support both weight management and bone health 4.
Calcium Absorption and Protein Intake
The relationship between calcium absorption and dietary protein is complex. A diet high in meat protein and potential renal acid load (PRAL) increases fractional calcium absorption and urinary calcium excretion without adversely affecting bone health markers in postmenopausal women 3. This indicates that while high-protein diets may increase calcium excretion, they also enhance calcium absorption, balancing the overall calcium status.
Calcium Fortification and Public Health
Calcium fortification of foods is a viable strategy to address calcium deficiency in populations with low intake. Fortified foods have been shown to increase calcium intake significantly, leading to improvements in bone mineral density and other health outcomes 78. This approach is particularly important in low- and middle-income countries where natural calcium intake is often insufficient 7.
Dairy Products as a Calcium Source
Dairy products are a rich source of calcium and other essential nutrients. Studies have demonstrated that increased dairy consumption does not lead to excess weight gain in children, even among those who are overweight or obese 5. This makes dairy a safe and effective means to boost calcium intake without adverse effects on body weight.
Conclusion
High calcium foods, particularly those enriched or fortified, play a vital role in promoting bone health, managing obesity, and improving overall metabolic health. Dairy products, in particular, offer a nutrient-dense source of calcium that can be safely incorporated into diets to meet calcium needs without contributing to weight gain. Public health strategies should consider food-based approaches to enhance calcium intake, especially in populations with low dietary calcium.
Sources and full results
Most relevant research papers on this topic
Calcium-enriched foods and bone mass growth in prepubertal girls: a randomized, double-blind, placebo-controlled trial.
Calcium-enriched foods significantly increased bone mass accrual in prepubertal girls, with a preferential effect in the appendicular skeleton and greater benefit at lower spontaneous calcium intake.
RCT
Highly CitedA dairy‐based high calcium diet improves glucose homeostasis and reduces steatosis in the context of preexisting obesity
A dairy-based high calcium diet improves glucose homeostasis and reduces steatosis in the context of preexisting obesity, potentially reducing obesity development and inflammation.
Very Rigorous JournalA diet high in meat protein and potential renal acid load increases fractional calcium absorption and urinary calcium excretion without affecting markers of bone resorption or formation in postmenopausal women.
A high-protein and potential renal acid load diet increases calcium absorption and partially compensates for increased urinary calcium excretion in postmenopausal women without affecting bone health markers.
RCTVery Rigorous JournalHighly CitedA diet high in protein, dairy, and calcium attenuates bone loss over twelve months of weight loss and maintenance relative to a conventional high-carbohydrate diet in adults.
A diet high in protein, dairy, and calcium can reduce bone loss and improve calcium intake during weight loss and maintenance in overweight adults.
RCTHighly CitedDietary calcium intake recommendations for children: are they too high?
Higher calcium intake in children may not prevent excess weight gain or aid in weight loss, as evidenced by two well-designed randomized intervention studies.
RCTVery Rigorous JournalA high calcium diet containing nonfat dry milk reduces weight gain and associated adipose tissue inflammation in diet-induced obese mice when compared to high calcium alone
High dietary calcium alone does not reduce obesity-related phenotypes, and may exacerbate weight gain and hyperphagia in diet-induced obese mice.
RCTInterventions to improve calcium intake through foods in populations with low intake
Food-based approaches, such as promoting high-calcium animal and plant foods, using food processing techniques, and fortifying staple foods, can effectively improve calcium intake in populations with low intake.
Rigorous JournalEffect of Calcium Fortified Foods on Health Outcomes: A Systematic Review and Meta-Analysis
Calcium fortified foods lead to higher calcium intake, small benefits in children's height and bone health, and may provide cost savings by preventing hip fractures in older women.
Meta-AnalysisVery Rigorous JournalEffect of calcium and dairy foods in high protein, energy-restricted diets on weight loss and metabolic parameters in overweight adults
Increased dietary calcium/dairy foods in an energy-restricted, high-protein diet does not affect weight loss or body composition, but weight reduction after increased protein diets is associated with beneficial metabolic outcomes.
RCTRigorous JournalHighly CitedNo Observed Adverse Effects on Health Were Detected in Adult Beagle Dogs When Fed a High-Calcium Diet for 40 Weeks
Adult beagle dogs fed a high-calcium diet for 40 weeks showed no measurable adverse health effects, despite initial positive calcium balance.
RCT
Animal StudyRigorous Journal