Lipids, or dietary fats, often constitute an overly large part of our daily diet. Cholesterol and trans fats get a bad name because of the health problems associated with them. However, since lipids fulfill essential functions in the human body, we still need to get a certain amount of them everyday. Calcium, on the other hand, is a nutrient that many Americans fail to consume in adequate amounts, the Office of Dietary Supplements notes. This may be especially detrimental in light of recent research, because we're missing out on calcium's potentially positive effect on our lipid profile and weight loss.
Lipids Explained
Lipid is a generic term that refers to a class of biomolecules that do not dissolve in water. This group includes the dietary fats that we obtain from animal and plant sources, such as cholesterol, triglycerides, and phospholipids. Lipids are required for the proper metabolizing of vitamins A, D, E and K. They are also used to store energy and ensure proper cell signaling. Some fats, such as trans fat, cholesterol and saturated fat, increase the risk of cardiovascular disease and should be avoided. Other kinds, such as omega-3, monounsaturated fat and polyunsaturated fat, are good for you and should be eaten in moderation, MayoClinic.com reports.
Calcium Explained
Calcium is the most abundant mineral in the human body and is required for several critical functions, the Office of Dietary Supplements explains. Aside from being the main factor in maintaining bone and teeth health, calcium is also used for proper muscular contraction, nerve transmission, hormone secretion and cardiovascular dilation and contraction. Without enough calcium, you may experience symptoms such as numbness and tingling in the extremities, lethargy, muscle cramps, convulsions and heart arrhythmia. Your risk for osteoporosis and bone fractures would also increase.
Link Between Calcium and Lipids
When lipids and calcium meet in the intestines, they bind together and interfere with each other's absorption. A 2004 study published in the medical journal "Drugs & Aging" found that women who took more calcium had lower LDL, or "bad" cholesterol, and higher HDL, or "good" cholesterol. A similar study found that overweight and obese women who were given calcium and vitamin D supplements in addition to a weight loss diet had a better HDL to LDL ratio than those who were given the diet and a placebo. These studies show that correcting inadequate calcium intake may improve a person's lipid profile and boost their capacity to lose weight.
Dietary Sources
Lipids are present in several foods, but you need to make sure to select only the healthiest types. Polyunsaturated fat can be obtained from poultry, nuts, seeds, nut oils and vegetable oils. Omega-3 fatty acids are found in walnuts, flax oil, and cold water fish such as salmon, herring and mackerel. Monounsaturated fat is present in olive oil, peanut oil, avocados, nuts, seeds and poultry. You should limit your consumption of saturated fat, trans fat and cholesterol.
Calcium is most easily obtained from dairy products such as milk, yogurt and cheese. Canned sardines eaten with bones also contain a significant amount of calcium. Other sources include fortified orange juice, tofu, salmon, spinach, and fortified breakfast cereals.
References
- Dairy Nutrition; Calcium and Vitamin D: Improved Lipids; Angelo Tremblay, M.D.
- "Drugs & Aging"; Effects of Calcium Supplementation on Circulating Lipids: Potential Pharmacoeconomic Implications; I.R. Reid; 2004
- MayoClinic.com; Dietary Fats: Know Which Types to Choose; February 2011
- Office of Dietary Supplements: Calcium
- Linus Pauling Institute; Essential Fatty Acids; April 2009
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