calcium

5 Reasons Science Says It's OK to Eat More Cheese

Laurel Randolph — Mon, 08 Jun 2015 15:00:12 +0000

Cheese always seems wrapped up in some sort of controversy. One day it's good for you, the next it's bad for you. So on and so forth.

...So let's give cheese a chance and err on the more delicious pro-cheese side.

In addition to being loaded with calcium and vitamin D, cheese contains lots of great vitamins that benefit your body in some surprising ways. New research comes out on a nearly daily basis, and more and more point to the healthful qualities of cheese. Just keep a few things in mind while you nibble on that block of cheddar: eat good quality cheese (organic is best), watch your portion sizes, and eat other healthy foods to round out your diet and keep calorie intake at recommended levels.

We also suggest eating a cheesy snack while reading the following facts.

1. Cheese Can Boost Your Metabolism

Because it's high in protein, cheese can increase your metabolism for a short period of time after eating. A 2013 study also found that dairy contains a fatty acid that's been shown to have health-promoting effects on metabolic health. A Canadian study in 2014 found that dairy intake is associated with a reduced risk of developing type 2 diabetes, showing a positive metabolic impact. All great news for cheese lovers.

2. Cheese is Good for Your Teeth

As weird as it sounds, cheese is good for your dental health. In addition to containing calcium, which is great for bone health, consuming cheese and other dairy products may help protect against cavities. A study in 2013 compared the pH level in subjects' mouths before and after consuming dairy — a low pH puts a person at risk for tooth erosion. The group that ate cheese showed a rapid increase in pH levels, suggesting that cheese could have anti-cavity properties. Cheese was already a better snack choice for dental health than carb-filled or sugary snacks, and now it's even better. Not only will cheese make your tastebuds really happy, it'll keep your teeth smile-worthy, too.

3. Cheese May Help Lower Your Risk of Coronary Heart Disease

French people eat a lot more cheese than Americans on average, and yet they typically have low rates of coronary heart disease. This "French paradox" has long confused scientists, since current logic tells us that all of that saturated fat can lead to real heart problems. Clearly there is something else going on, and new studies are beginning to shed light on the subject. A recent Danish study showed that a diet including cheese may have a positive effect on gut bacteria, which in turn affects lipids in the blood. Further research could lead to a new understanding about what affects cheese has on the body and how the body processes it, changing how we view cheese products.

4. Cheese Helps Build Strong Bones

As you are most likely aware, dairy is a good way to get the majority of your calcium intake. Calcium is essential to bone health, as is vitamin D. Cheese is an especially good source of both of these vitamins — two slices of Swiss cheese contain a whopping 44% of your recommended daily calcium intake. Cheese also contains vitamins K2 and D3, and when consumed along with calcium, they are especially powerful for protecting your brain, heart, and bones. Vitamin K2 helps transport calcium into the proper areas of the body like your bones and teeth, and helps keep it from being deposited where it shouldn't, like arteries.

5. Cheese Is Part of a Healthy Diet

This may seem obvious by now, but it's worth pointing out that cheese can and should be part of a healthy diet. It's a great source of protein, which helps fill you up and gives you energy. Cheese is high in calcium, phosphorus, vitamin A, and zinc, all of which are necessary for a healthy lifestyle. Most cheese products are gluten-free and low in lactose, making them safe to eat for most lactose-intolerant people. While some are higher in sodium than others, none contain nearly as much sodium as many processed foods, making them a healthier snack. So sprinkle a little cheese on your salad or pasta, or enjoy a small plate of cheese and whole wheat crackers — it's good for you.

What's your favorite healthful cheese?

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This article is from Laurel Randolph of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Great Ways to Get Calcium

Daniel Packer — Mon, 09 May 2011 10:24:14 +0000

May is National Osteoporosis Awareness and Prevention Month, which means it's time to find out how to keep those bones strong! In addition to building strong bones, calcium helps with other functions of the body including muscles, nerves, managing weight, and healthy blood pressure.

The recommended daily allowance of calcium is 1,000 mg for adults (slightly more for teenagers and those over 50). A serving of milk contains about 300 mg of calcium, so you need at least three glasses per day, which many of us don't get.

Everyone knows that milk is an excellent source of calcium. However, not everyone drinks it for various reasons. Whether you are a vegan, lactose intolerant, or simply don't like the taste, fear not, for there are many alternatives you're sure to love! Here are eight great ways to get the calcium your body needs without getting a milk mustache. (See also: Powdered Milk Solutions for Dairy Lovers)

1. In the Morning Meal

It's easy to get calcium in your diet from the first meal of the day. Oatmeal provides 100–150 mg of calcium, while a bowl of cereal can add another 100 mg. Yogurt contains over 200 mg of calcium, and did you know that even a slice of bread contains 50 mg of calcium? Throw a piece of cheese on top, and you'll be off to a good start!

2. An Apricot a Day...

For those fruit lovers out there, you're in luck! A daily serving of apricots contains about 120 mg of calcium, while figs contain a whopping 500 mg! Eat a few of these, and you'll be halfway to your daily goal!

3. Catching Some Rays

Vitamin D is crucial to your body's absorption of calcium. Milk is often fortified with vitamin D, but it if isn't, just spend a little time in the sun! Your body makes vitamin D when exposed to the sun, so taking a 15 to 30 minute walk during lunch two to three times a week can reduce the amount of calcium you need.

4. The Popeye Method

Spinach has over 275 mg of calcium in a cup, so a spinach lasagna with ricotta cheese (another 500 mg+ per cup) can go a long way toward fulfilling your daily value while still tasting great! Other calcium-rich veggies include kale, parsley, broccoli, and other dark green leafy vegetables.

5. Tofu: Good News for Vegans

Tofu is another excellent source of calcium. A serving contains over 500 mg of calcium, so even vegans, who are often left out in the cold when it comes to getting the nutrients they need, can still find ways to get calcium in their diets.

6. Beans, Beans, They're Good For Your...Bones

Weighing in with about 75 mg of calcium per serving (of just three tablespoons) are red kidney beans, so throwing these in a salad can be a great way to add that much-needed calcium. Add another 50 mg with chickpeas, and top it off with some baked beans, which add about 75 mg more calcium.

7. Going Nuts

A serving of almonds or walnuts contains almost 100 mg of calcium, and they're a great way to gain valuable energy for those on low-carb diets. And sesame seeds are packed with calcium!

8. Adding a Little Extra

If you don't like milk, what's better in the morning than a cup of orange juice infused with calcium? A glass of calcium-fortified orange juice contains 300 mg of calcium, about the same amount of calcium contained in a glass of milk.

Many people don't get enough calcium, but by making it a priority and paying attention to ingredients, it doesn't have to be a burden to get your bones nice and strong! Happy National Osteoporosis Awareness and Prevention Month!

This article is from Daniel Packer of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Nutrients You Need More Of

Healthy Theory — Fri, 25 Mar 2011 11:36:09 +0000

When the US Department of Agriculture released its latest Dietary Guidelines for Americans recently, they identified a handful of vitamins and minerals Americans weren't getting enough of. All age and gender groups are now encouraged to increase intake of four of these "Nutrients of Concern" — potassium, calcium, vitamin D, and dietary fiber. Three other nutrients were found to be deficient in the diets of specific groups: nursing mothers, pregnant women, and women planning for pregnancy should increase their intake of iron and folate; people over age 50 should increase their intake of vitamin B12.

The best way to get sufficient nutrients is through a diet rich in fruits and vegetables, lean proteins, and whole grains. Supplementation with multivitamins is also encouraged.

That's all well and good. But what are these seven nutrients, exactly? Why should we be taking care that we're taking enough?

Potassium

Potassium, sodium, and calcium are the key ingredients of the electrolyte soup that bathes our cells, inside and out. The soup inside our cells has more potassium ions and the soup outside has more sodium ions. Between 20 and 40 percent of resting energy is expended moving potassium and sodium ions to maintain this balance. When people talk about "slow metabolism" or "fast metabolism" this is what they mean.

Although the mechanism is not well understood, potassium counteracts sodium's effect of increasing blood pressure. Increased intake may also reduce the risk of kidney stones and bone loss. The new dietary guidelines suggest that an adult consume 4700 milligrams of potassium per day, from a varied diet.

Some Good Sources of Potassium:

1 cup Raisins (1089mg)
1 cup Lima beans (956mg)
1 cup Spinach (838mg)
1 Baked potato (702mg)
8 oz Nonfat yogurt (579mg)

Calcium

Everybody knows calcium is vital for strong bones and teeth. But calcium is also important for the constriction and relaxation of blood vessels, nerve signal transmission, and muscle contractions. Calcium is important for blood coagulation, too, which allows the blood to clot to stop bleeding. Because of its many uses, calcium level in the blood is carefully monitored and regulated. If calcium falls too low, reserves will be drawn from deposits in the bones, where 99 percent of the body's calcium is found. If calcium deficiency in the blood persists, whether as a result of low intake or poor absorption (such as that caused by vitamin D deficiency), loss of bone mass can occur.

Most Americans do not consume enough calcium. Deficiency is harmful whether young or old, but, during a critical stage of bone mass formation, just 25% of boys and 10% of girls ages 9-17 reach their daily recommendation of 1300 mg. The recommendation for adults is 1000 mg.

Some Good Sources of Calcium:

8 oz Fortified orange juice (500mg)
8 oz Nonfat yogurt (452mg)
8 oz Fortified soy milk (299mg)
8 oz Nonfat chocolate milk (290mg)
1 cup Spinach (244mg)

Vitamin D

Vitamin D is important to bone health because it helps us absorb calcium. Poor calcium absorption triggers our bodies to begin drawing on the stores of calcium in the bones. In children, severe vitamin D deficiency prevents mineralization of calcium in growing bones — rickets — and in adults and the elderly it leads to gradual loss of bone minerals or softening of the bones. Vitamin D also boosts the immune system.

The new guidelines advise 15 micrograms of vitamin D daily. Our skin synthesizes vitamin D from sunlight, and sunlight remains the best source as few, non-fortified, foods are reliable sources.

Some Good Sources of Vitamin D:

3 oz Halibut (4.9mcg)
8 oz Fortified orange juice (3.5mcg)
8 oz Nonfat chocolate milk (2.8mcg)
8 oz Fortified soy milk (2.7mcg)
1 hard-boiled egg (1.1mcg)

Dietary Fiber

The last of the four nutrients of concern for all Americans is dietary fiber, the non-digestible parts of the fruits, vegetables, and grains we consume. Fiber is important for laxation, of course, and it helps prolong the feeling of "fullness" after eating while damping blood sugar spikes. Fiber has been shown to reduce "bad" cholesterol and it may also reduce the risk of obesity, cardiovascular disease, and diabetes.

The guidelines advise 25 grams of fiber each day for women and 38 grams for men. Many food products assumed by some consumers to have high fiber content —pizza crust, breads and other baked goods — aren't actually good sources of fiber because they are made with refined grains.

Some Good Sources of Fiber:

1 cup Lima beans (13.2g)
1 Apple (4.4g)
2 slices Whole grain bread (4g)
1 cup Oatmeal (4g)
1/2 cup Dried peaches (3.5g)

Iron

Iron is everywhere in our bodies, responsible for oxygen storage in the muscles and oxygen transport in the blood. Deep in our cells, iron contributes to the process that generates ATP, a fundamental energy storage and transfer enzyme. Iron is also an anti-oxidant, it helps our bodies adjust to low oxygen, and it's needed for DNA synthesis. In short, we need iron for respiration, metabolism, immune response, and growth.

The guidelines advise 8 milligrams of iron daily for men. Women who can become pregnant should consume 18 mg. Iron from animal sources, "heme iron" is more readily absorbed (bioavailability) than "nonheme iron" from plant sources. Pregnant women are encouraged to speak to their health care provider about iron supplements.

Some Good Sources of Iron:

1 cup Spinach (6.4mg)
1 cup Lima beans (4.5mg)
1 cup Oatmeal (2.1mg)
1/2 cup Dried peaches (1.69mg)
1 Baked potato (1.5mg)

Folate

Folate (or folic acid when taken as a supplement) is important to amino acid metabolism, but it is folate's role in DNA metabolism that earns it its notice here; folate is needed for cell division or reproduction. When we're folate deficient, rapidly dividing cells such as red blood cells produced in the bone marrow are unable to meet demand. In adults, severe deficiency leads to anemia-like symptoms. Sluggish cell division in fetuses, however, retards development and can lead to serious birth defects, notably neural tube defects such as spina bifida. Because of this, folic acid has been added to enriched grain products since 1998.

Adult men and women both are advised to consume 400 mcg of dietary folate daily. In addition, women who can become pregnant should supplement their intake with an additional 400 mcg of folic acid. Pregnant women should consume 600 mcg of folate daily, from all sources. Oranges and orange juice, beans and peas and leafy vegetables are all good sources.

Some Good Sources of Folate:

1 cup Spinach (262mcg)
1 cup Lima beans (156mcg)
8 oz Fortified orange juice (47mcg)
1 Baked potato (39mcg)
8 oz Nonfat yogurt (27mcg)

B12

Vitamin B12, like the other B vitamins, is critical to fundamental metabolic processes. Without it, our bodies would not be able to metabolize proteins and fats for energy. Lack of B12 prevents the synthesis of another biochemical needed for folate absorption, which leads to folate deficiency. B12 deficiency produces several neurologic symptoms, including numbness and tingling of the limbs, memory loss, disorientation, and dementia.

The daily recommendation for adults is 2.4 micrograms. Adults 51 or older, however, should supplement by that same amount daily as older adults do not absorb food-bound B12 as readily. B12 is only naturally available from animal sources such as meat, fish, poultry and dairy.

Some Good Sources of B12:

8 oz Fortified soy milk (2.1mcg)
8 oz Nonfat yogurt (1.4mcg)
3 oz Halibut (1.1mcg)
8 oz Nonfat chocolate milk (0.8mcg)
1 Hard-boiled egg (0.6mcg)

Here's a sample daily diet that will meet these recommended goals:

Food	Potassium (mg)	Calcium (mg)	Vitamin D (mcg)	Dietary Fiber (mg)	Folate (mcg)	Iron (mg)	Vitamin B12 (mcg)	Calories
1 med banana	422	6	0	3.1	24	0.31	0	105
8 oz Fortified orange juice	443	500	3.5	0.5	47	0.32	0	117
1/2 cup Dried peaches	413	12	0	3.5	0	1.69	0	99
8 oz Nonfat yogurt	579	452	0	0	27	0.2	1.38	127
8 oz Nonfat chocolate milk	422	290	2.8	1.2	12	0.68	0.8	158
1 med Baked potato	702	21	0	3	39	1.49	0	128
3 oz Halibut	490	8	4.9	0	12	0.17	1.08	94
1 cup Lima beans	956	32	0	13.2	156	4.5	0	216
1 cup Spinach	838	244	0	4.4	262	6.42	0	50
3 oz Pork loin	386	4	0.6	0	7	0.66	0.52	190
1/2 cup Plantains	358	2	0	1.8	20	0.45	0	89
1 Hard-boiled egg	63	25	1.1	0	22	0.59	0.56	78
8 oz Fortified soy milk	296	299	2.7	0.5	22	1.02	2.07	104
1 med Apple	195	11	0	4.4	5	0.22	0	95
1 cup Oatmeal	164	21	0	4	14	2.11	0	166
2 slices Whole grain bread	69	30	0	4	14	0.68	0	138
12 Almonds	202	76	0	3.1	15	1.09	0	169

Total	6998	2033	15.6	46.7	698	26.14	6.41	2123
Goal	A:4700	A:1000	A:15	M:38 W:25	A:400 PW:600	M:8 W:18	A:2.4 51+:2.6

Guest Post Blurb:

This is a post by Lars Peterson from our sister blog, Healthy Theory. Visit Healthy Theory for tips and news to take control of your own health!

This article is from Healthy Theory of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: