Want to Lose Weight? Add Calcium to your Daily Diet with 7 great sources

Calcium is the most abundant mineral in the human body, according to the National Institutes of Health (NIH), and the recommended intake is 1,000 mg a day for adults.Ninety-nine percent of the body's calcium is stored in bones and teeth for structural support.

People who don't eat enough calcium have a higher percentage of body fat.Researchers at the University of Knoxville have found that dietary calcium directly influence your weight loss efforts. High calcium foods, notably dairy sources, have been shown to increase body fat breakdown and preserve metabolism during dieting. Research shows also that calcium can  aid in the prevention of weight gain, as well as the maintenance of healthy weight levels. 

When the body does not receive enough calcium, it enters emergency starvation mode, and begins to leach calcium into the bloodstream. The hormones involved in stimulating this response  are also responsible for stimulating and storing fat cells.

Your body needs calcium every day, and if you are not providing it through your diet, your body will use calcium stored in your bones, so it makes good nutritional sense to include it in your weight-loss plan.Both women and men can easily build successful diets around calcium-rich foods. increasing calcium intake is a boon to those who want to not only lose weight, but to lose fat, improve body composition, and keep that fat and weight from coming back.

Here are  7 great sources of calcium that can fit into most weight-loss diets :

Yogurt:

Plain, nonfat yogurt is the top source of calcium. Eight ounces provide 452 mg of calcium and 127 calories. Low-fat plain yogurt (415 mg of calcium and 143 calories) and fruit yogurt (345 mg of calcium and 232 calories) are not far behind 

Cheese:

provides plenty of calcium,the top source is  Romano cheese with 452 mg of calcium and 165 calories per 1.5 ounces.Swiss cheese (336 mg of calcium); part-skim ricotta (335 mg per half cup); pasteurized process American cheese food( 323 mg of calcium); provolone (321 mg); part-skim mozzarella (311 mg); and cheddar cheese (307 mg)

Soy Beverage:

Calcium-fortified soy milk has 368 mg of calcium per cup.Use it in smoothies, pour it over cereal 

Sesame Seeds:

These white little seed-wonders are very high in calcium, as well as other important vitamins and minerals.

Broccoli :

You may be surprised to learn that there is enough calcium in vegetables to supply all of your daily calcium requirements. One cup of these green florets offers approximately 74 mg of calcium, along with 120mg of vitamin C which will help your body absorb the calcium. Broccoli also contains a high amount of vitamin K, vitamin A, foliate and dietary fiber.

Dark Leafy Greens:

From greens to spinach to kale, getting our calcium from dark, green, leafy vegetables is a an excellent health choice. 

Spinach ranks very high in calcium, with 56mg of calcium per cup. A 100g serving of collards packs a 145 mg calcium punch. One cup of steamed bok choy has around 158 mg of the mineral.

Oranges:

One cup of freshly-squeezed organic orange juice offers approximately 72 mg of calcium. Not to mention plenty of vitamin C,