The Calcium Connection
Calcium is the sweetheart of minerals these days because of its weight-loss power. Research has shown that foods rich in calcium and protein can enhance weight loss by revving up your metabolism.
Calcium is also the super-nutrient for keeping bones and teeth strong and preventing osteoporosis. The best sources of calcium are dairy foods, though it's also found in:
- Dark leafy greens
- Fortified products like cereal and orange juice
Food or Pills?
Supplements are not the secret weapon to better health, nor can they make up for a poor diet. While vitamin and mineral pills can help round out a healthy diet, they cannot take the place of the many nutrients and fiber found in whole foods.
At the WebMD Weight Loss Clinic, we recommend taking a daily multivitamin and mineral supplement for nutritional "insurance." Depending on your food choices, even the best eating plans can fall short of meeting all your nutritional needs. Taking a daily multivitamin/mineral supplement is safe, and may offer additional health benefits. According to a study published in the August 2003 Journal of Nutrition, a daily multivitamin can reduce your risk of having a first heart attack. Other studies have suggested that daily supplements can help maintain good health and reduce the risk of chronic disease.
But remember that more is not always better: When you are choosing your daily multivitamin/mineral, make sure it contains no more than 100% of the Recommended Dietary Allowance for any nutrient.
It's a much better idea to get your nutrients from food and take a simple vitamin/mineral supplement once per day -- unless your physician recommends otherwise. (Keep in mind that that certain health conditions, such as pregnancy, call for specific supplements, so check with your doctor if you have health issues).
Every day, scientists are discovering substances in food that promote health and protect against diseases. As time goes on, they will likely uncover even more exciting links between nutrients and health.
In the meantime, here are some basic things we know for sure about vitamins and minerals:
- Vitamins and minerals have no calories.
- All vitamins and minerals can be found in foods.
- If your diet has too little of a vitamin or mineral over a long period of time, you will develop a deficiency.
- The best form of most vitamins and minerals is the kind you get from food.
So go ahead: Add any or all of the foods mentioned in this article to your grocery list. Choosing foods and beverages that are loaded with vitamins, minerals, and other healthful substances will help satisfy hunger, ward off chronic diseases, and keep a zip in your step.