CALCIUM IN YOGURT-BENEFITS FOR WOMEN
Calcium is another essential nutrient for a woman’s body. It is the most abundant mineral in the body. It is found in some foods, can be taken as supplements or medicines and is also added to some foods.
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WHAT IS CALCIUM?
It is also necessary for many of the body functions like blood clotting, nerve and muscle functions. Calcium is important for the bone health as well. During the teenage years the bones are developing and are storing calcium which is helpful and beneficial later in life.
It is necessary for a woman to get calcium from her diet because if she does not fulfill the recommended dosage of calcium the calcium stored in the body starts using itself which leads to brittle and broken bones later in life or stress fractures at any time. About 99% of calcium in our body is in our bones and teeth.
Inadequate amount of calcium can lead to osteoporosis in women in later age. Studies also suggest that low calcium in bodies may result in low bone mass and high fracture rates.
CALCIUM IN YOGURT
Eating yogurt is the best way to consume calcium for your body. It is the best source of calcium. Yogurt is fermented by adding bacterial cultures to milk, whichtransforms the milk sugar lactose to lactic acid. There is something more than calcium in Yogurt, it is lactoferrin. Raw cow’s milk and fermented milk products consists of lactoferrin, known as an iron building protein. Lactoferrin is responsible for building bones and many more benefits are attached to this protein. Mentioned below are the few benefits.
It has been a staple in Asia, Middle east and eastern Europe since long but was not produced in the US until 1940s.Yogurt consumption in the current market is soaring.
A cup of plain, low-fat yogurt gives you about 300-400 milligrams of calcium, which makes it at least a third of your daily needs.
According to Ohio State University Extension, one cup of low fat, nonfat or fruit yogurt provides 31-45 percent of enough calcium intake.For women who are lactose intolerant can opt for lactose-free, high calcium food. Yogurt is also a good source of protein and B vitamins—especially vitamin B12.Lowfat yogurt and nonfat yogurt can be included in the diet f you are considering weight loss. Both the types are low in calories.
SUGAR IN YOGURT
Sugar is a component that forms acids and leach into the calcium from your bones. There should only be about 10-12 gms of sugar in each serving of yogurt, because that’s the amount which is naturally present in a plain serving of yogurt.
Unfortunately, in the current world yogurt as been processed highly making it a junk food. People are consuming on yogurt which comes packed in plastic containers with sugar, preservative and fillers added.
IS GREEK YOGURT BETTER THAN REGULAR YOGURT FOR YOUR BONES?
Greek and American style yogurt both are fermented with traditional lactic acid bacteria known as Lactobacillus bulgaricus and Streptococcus thermophilus. These are the bacteria that give yogurt many of its digestive health benefits.
The greater difference between the two is thickness, Greek yogurt is thicker than the regular yogurt because more of whey has been drained out of the former, and because of this Greek yogurt has twice the protein content then the regular yogurt.
On the other hand, regular yogurt has 10% more calcium than the Greek, as draining out he whey removes some calcium.
CATEGORY OF WOMEN AT HIGHER RISKS OF CALCIUM DEFICIENCY
AMENORRHEIC WOMEN AND THE FEMALE ATHLETE TRIAD
Amenorrhea, the condition in which menstrual periods stop or fail to start in women of childbearing age, which is the result of reduced circulating estrogen levels that, in turn, have a negative effect on calcium balance.Amenorrhoeic women who are experiencing anorexia nervosa disorderhave decreased calcium absorption and higher urinary calcium excretion rates, as well as a lower rate of bone formation as compared to healthy women.The “female athlete triad” assigns to the combination of disordered eating, amenorrhea, and osteoporosis.
In female athletes and active women in the military, low bone-mineral density, menstrual irregularities, certain dietary patterns, and a history of prior stress fractures are associated with agreaterrisk of future stress fractures. Such women should consume abundant amount of Vitamin D and Calcium.
INDIVIDUALS WITH LACTOSE INTOLERANCE OR COW’S MILK ALLERGY
Women with lactose intolerance are those who experience symptoms such as bloating, flatulence, and diarrhea. This happens when a person consumes more lactose, the naturally occurring sugar in in milk.
Some of the reports show that that 25% of US adults have the ability of intolerance for lactose including85% of Asians, 50% of African Americans, and 10% of Caucasians.Lactose-intolerant females are at risk of calcium inadequacy if they avoid dairy products. Research suggests that most of the people with lactose intolerance can intake only 12 gms of lactose, like that of present in 8 ounce of milk, with minimal or no symptoms, especially if its consumed with other foods, larger amount of lactose can also be consumed if divided into portions for each day and eaten with other foods. Other options for lactose intolerants are to consume dairy products with low lactose like old cheese such as Cheddar and Swiss, Yogurt, lactose reduced or lactose free milk.
Women opting for vegetarian diet may have less intake of calcium then omnivore as they eat only plant-based products. As vegetarians are divided into many categories according to their eating pattern, there are vegans who does not eat any animal products and ovo vegetarians who eat only eggs and none other dairy products, these both kinds are at greater risks of developing bone loss and osteoporosis and other issues, due to their lower calcium intake. As there are different categories of vegetarians there eating practices differ from one another these women can be considered on a case by case basis.