Calcium In Low Fat Milk can enhance endurance, build muscle and repair bone. It keeps your pH levels balanced, transfers oxygen to the blood, helps maintain proper nerve function, and releases energy from food that are contained in dairy products.
There’s more to choosing a calcium rich drink than meets the eye. Let us walk you through some of the finer points of calcium in low fat milk and how that can help you make an informed decision about what drink is best for you.
Calcium In Low Fat Milk
Calcium is an essential nutrient important for your nerves, muscles, hormones, bones and teeth. Insufficient amounts of dietary calcium can cause osteoporosis, a condition in which bones become porous and weak. According to the Office of Dietary Supplements, many teenage girls and older adults in the U.S. fall short of meeting their dietary calcium requirements. Milk and other dairy products are good sources of calcium; however, the amount of calcium found in dairy products varies by type and fat content.
Calcium Requirements
The amount of calcium you need each day varies depending on your age and gender. According to the Institute of Medicine, adults require 1,000 milligrams of calcium each day; however, men older than 70 and women older than 50 need 1,200 milligrams per day. Women over age 50 and men older than 70 generally have a higher risk for osteoporosis and consume less than desirable intakes of calcium, according to the Office of Dietary Supplements. Children ages 9 to 18 require 1,300 milligrams of calcium, children ages 4 to 8 need 1,000 milligrams and children ages 1 to 3 require 700 milligrams of calcium each day.
Calcium in Milk
Most varieties of cow’s milk contain between 275 and 300 milligrams of calcium per cup, or about 30 percent of your daily value. Reducing fat content in milk slightly increases its calcium content. This is because the fat in milk doesn’t contain calcium, according to KidsHealth. One cup of whole milk contains 276 milligrams of calcium, while 1 cup of 2-percent or fat-free milk contains 293 milligrams or 299 milligrams of calcium per cup, respectively. Although the fat content in milk only slightly affects its calcium content, choosing low-fat or fat-free milk instead of whole milk can significantly reduce your daily calorie intake for healthy weight management.
Other Sources of Calcium
Milk isn’t the only good source of calcium. Other foods with similar calcium contents include buttermilk, yogurt, cheese, cottage cheese, calcium-fortified juices, calcium-fortified soy milk or almond milk, tofu and calcium-fortified ready-to-eat cereals. About 43 percent of Americans take dietary supplements containing calcium, according to the Office of Dietary Supplements.
It’s best to obtain at least some of your calcium from foods, because most high-calcium foods are also high in protein. A study published in a 2004 edition of “Obesity Research” found that increasing dietary calcium accelerated weight loss and fat loss during periods of calorie restriction; weight and fat losses were greatest in subjects who consumed a diet high in dairy foods compared with subjects who consumed a standard diet plus calcium supplements.
Concerns
Although it’s important to consume enough calcium each day, too much calcium can lead to health problems such as constipation, kidney stones and interference with zinc and iron absorption. To avoid possible health complications from excessive calcium, don’t exceed tolerable upper intake levels of 2,000 milligrams for adults older than 50; 2,500 milligrams for children ages 1 to 8, adults ages 19 to 50, pregnant women and breastfeeding women; and 3,000 milligrams of calcium each day for children ages 9 to 18.
Calcium is not only the most abundant mineral in the body but also very important for your health.
In fact, it makes up much of your bones and teeth and plays a role in heart health, muscle function, and nerve signaling
For most adults, it’s recommended to consume at least 1,000 mg of calcium per day, though certain groups require a higher amount, including adolescents, postmenopausal women, and older adults .
Although dairy products like milk, cheese, and yogurt are especially high in calcium, many dairy-free sources of calcium are available.
If you’re following a healthy, balanced diet, restricting your fat intake is generally unnecessary.
However, under certain circumstances, limiting the fat in your diet may be beneficial.
For example, low-fat diets are recommended if you’re recovering from gallbladder surgery or have gallbladder or pancreas disease .
Low-fat diets may also prevent heartburn, cut weight and improve cholesterol.
Here are 13 low-fat foods that are good for your health.
1. Leafy Greens
Leafy greens contain virtually no fat and are loaded with beneficial minerals and vitamins, including calcium, potassium, folate and vitamins A and K.
They’re especially rich in certain plant compounds shown to reduce inflammation in your body .
Not surprisingly, studies suggest that diets high in leafy greens may protect against certain conditions like heart disease, diabetes, and cancer .
Common leafy greens include:
- Kale
- Spinach
- Arugula
- Collard greens
- Swiss chard
- Romaine lettuce
Fresh leafy greens can be added to salads or smoothies. You can also try steaming or sautéing them with your favorite herbs and spices for a wholesome side dish.
SUMMARY Leafy greens contain virtually no fat and plenty of essential vitamins, minerals and antioxidants. Research suggests that diets rich in leafy greens may prevent conditions, such as heart disease, diabetes and cancer.
2. Fruits
Fruits are an excellent option if you’re looking for a sweet, low-fat snack. Almost all fruits are low in fat and high in vitamins, minerals and fiber.
They’re also particularly rich in plant compounds. In fact, many of these beneficial plant compounds are responsible for fruits’ vibrant colors.
In addition, certain plant compounds are known to be potent antioxidants.
In your body, antioxidants guard against harmful, unstable molecules known as free radicals. Cellular damage from free radicals is linked to aging, heart disease, arthritis, cancer and other conditions .
Fortunately, many studies suggest that diets high in fruits and vegetables can reduce free radical damage due to their high antioxidant content .
Fruits can be enjoyed fresh, dried or cooked. Try adding them to smoothies and salads or eating them with various dips.
SUMMARY Fruits are sweet, low-fat foods loaded with antioxidants, which protect your cells against free radical damage.
3. Beans and Legumes
Legumes — also known as pulses — are a class of vegetable that includes beans, peas and lentils.
They’re low in fat and contain no cholesterol. What’s more, they’re high in fiber, protein, B vitamins and essential minerals, such as magnesium, zinc and iron.
Due to their highly nutritious profile, beans and legumes offer several health benefits.
Research shows that they may reduce blood pressure and cholesterol, as well as manage blood sugar levels.
Additionally, regular consumption of beans and legumes may aid weight loss, as the high amounts of fiber can keep you feeling fuller longer
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins.
They are also a great replacement for meat as a source of vegetarian protein.
Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.
Here are nine of the healthiest beans and legumes you can eat, and why they are good for you.
4. Sweet Potatoes
The sweet potato is a hearty, low-fat root vegetable. One medium sweet potato contains only 1.4 grams of fat .
Besides being low in fat, sweet potatoes provide vitamin A, vitamin C and several B vitamins. They’re also rich in minerals, such as potassium and manganese .
Their bright orange color is due to high amounts of beta-carotene, a plant pigment known to protect against the cell damage caused by free radicals.
Beta-carotene appears particularly beneficial for your eyes. Studies suggest that diets high in beta-carotene are associated with a reduced risk of eye conditions like cataracts and age-related macular degeneration (AMD).
SUMMARY The sweet potato is a low-fat root vegetable packed with vitamins A and C. It’s also high in beta-carotene, an antioxidant which may reduce your risk of certain eye conditions.
5. Tart Cherry Juice
Tart cherries, also known as sour or Montmorency cherries, are a fat-free fruit rich in anti-inflammatory compounds known as polyphenols.
Tart cherries may be beneficial for physically active individuals. Studies suggest that tart cherry juice reduces muscle inflammation and soreness after strenuous exercise .
It may also be beneficial for reducing symptoms of arthritis. In one study, drinking tart cherry juice daily decreased blood levels of inflammatory markers in women with osteoarthritis — the most common form of arthritis .
SUMMARY Tart cherries and their juice are fat-free and rich in plant compounds called polyphenols. This fruit may reduce muscle soreness related to exercise, thus offering particular benefits for physically active individuals.
6. Cruciferous Vegetables
Cruciferous vegetables are a robust source of nutrients, including fiber, folate, other minerals, as well as vitamins C, E and K .
Some common cruciferous vegetables include:
- Broccoli
- Cauliflower
- Brussels sprouts
- Cabbage
- Bok choy
- Turnips
All of these vegetables have virtually no fat, making them an excellent addition to a low-fat diet.
Alongside their nutrients, cruciferous vegetables provide sulfur-containing substances known as glucosinolates, which are responsible for the vegetables’ bitter flavor.
Glucosinolates have demonstrated anti-cancer effects in test-tube and animal studies.
Many observational studies in humans also link high consumption of cruciferous vegetables to a reduced risk of several cancers, including bladder, breast, colon, liver, lung and stomach cancer .
Keep in mind that cooking methods can affect the number of glucosinolates available in cruciferous vegetables. You may absorb the most glucosinolates if you eat these vegetables raw, steamed or sauteed instead of boiled .
SUMMARY Cruciferous vegetables are low in fat and high in sulfur-containing substances known as glucosinolates, which may have anti-cancer effects.
7. Mushrooms
Mushrooms are a delicious, fat-free food with many purported health benefits.
Interestingly, they don’t fall into any of the traditional food groups — they’re neither a fruit nor vegetable, grain or animal product.
In fact, mushrooms are fungi used widely as food and medicine for centuries.
Common edible types of mushroom include:
- White button
- Crimini
- Portabella
- Shiitake
- Oyster
Nutrients in mushrooms vary by type — but all contain potassium, fiber and various B vitamins and minerals. Certain types also pack a significant amount of vitamin D .
What’s more, mushrooms are the highest food source of ergothioneine, an antioxidant reported to have potent anti-inflammatory effects.
Research suggests that mushrooms may strengthen your immune system and safeguard against certain cancers.
SUMMARY Mushrooms are fungi that contain plenty of vitamins and minerals, plus a unique, anti-inflammatory compound called ergothioneine. They may have immune-enhancing and cancer-fighting effects.
8. Garlic
Garlic’s bold flavor and aroma make it a popular ingredient. What’s more, it has very few calories and almost no fat .
Throughout history, garlic has been used for medicinal purposes .
Research shows that garlic may enhance your immune system and help prevent the common cold when consumed regularly.
Some studies also link the active compounds in garlic to reduced blood pressure and cholesterol, though high amounts of garlic or concentrated supplements are needed to have an effect .
SUMMARY Garlic is commonly used in cooking and for medicinal purposes. Research suggests that the active compounds in garlic may help enhance your immune system and reduce blood pressure and cholesterol.
9. Ancient Grains
Ancient grains are loosely defined as grains that have gone mostly unaltered for the past several hundred years, unlike more modern grains, such as wheat and corn.
Some popular ancient grains include:
- Farro
- Bulgur
- Spelt
- Quinoa
Though each grain has a unique nutritional profile, they’re all low in fat and packed with nutrients, such as protein, fiber, vitamin E, B vitamins, zinc, phosphorus and iron.
It’s well known that whole grains — including ancient grains — are beneficial for your health.
For one, the high fiber content in ancient grains supports healthy digestion, keeps you feeling fuller longer and may help manage diabetes.
Diets rich in whole grains are also associated with a reduced risk of heart disease and stroke .
SUMMARY Ancient grains offer a powerhouse of nutrients, including protein, fiber, B vitamins, vitamin E and essential minerals. They may manage diabetes, reduce your risk of heart disease, promote fullness and support a healthy digestive tract.
10. White, Lean Fish
White, lean fish includes haddock, cod, perch and pollock.
These types of fish are low in fat, contain very few calories and are an excellent source of high-quality protein.
One 3-ounce (85-gram) cooked serving of white fish contains around 1 gram of fat, 70–100 calories and a whopping 16–20 grams of protein .
These fish also provide several essential vitamins and minerals, including vitamin B12, phosphorus, selenium and niacin.
Due to their mild flavors, white fish pair well with bold seasonings. They’re delicious in fish tacos or blackened, baked or broiled.
11. Chicken Breast
Chicken breast is a popular, low-fat food that provides an impressive amount of high-quality protein in just one serving.
The breast is the leanest part of a chicken. A 3-ounce (85-grams) serving of roasted, skinless chicken breast contains only 3 grams of fat but provides 26 grams of protein.
Aside from protein, chicken offers large amounts of niacin, vitamin B6, selenium and phosphorus.
12. Low-Fat Dairy
Low-fat dairy includes skim or fat-free milk and low-fat varieties of yogurt and cottage cheese.
In general, dairy products are considered excellent sources of protein, several minerals, and the B vitamins riboflavin, niacin, B6 and B12.
Fortified milk is particularly rich in calcium and vitamin D — two nutrients essential for bone health .
Additionally, some yogurts contain probiotics, which are bacteria beneficial for your gut health. Be sure to check for live and active cultures on the product label .
Bear in mind that fortified soy milk and soy yogurt are also low in fat and offer similar benefits to dairy milk and yogurt.
13. Egg Whites
While whole eggs are not considered a low-fat food, egg whites are.
That’s because the fat and cholesterol in eggs are concentrated in the yolks.
In fact, the white from one large egg contains 0 grams of fat, while a whole large egg including the yolk packs 5 grams of fat .
Egg whites are also low in calories and a good source of high-quality protein, making them an ideal option to curb fat and calories from your diet.
SUMMARY Egg whites are a low-fat alternative to whole eggs since fat and cholesterol is concentrated in the yolks. The whites are virtually fat-free and provide ample amounts of protein.