The benefits of Calcium are numerous. Calcium deficiency is the most common nutrient deficiency; it is estimate that only 21% of people are getting adequate amounts of calcium in their diets. Of course just about everyone knows that calcium is important for the development of strong bones and teeth, but it does a lot of other great things as well. Calcium can reduce your risk of colon cancer, protect your heart health by regulating your blood pressure, help reduce PMS mood symptoms, and (of most interest) aid in fat lose and prevent fat gain. People who don't get enough calcium in their diet are more likely to be overweight. This is because when you don't get enough of this nutrient in your diet, your body produces more of a hormone called calcitriol which helps absorb more calcium; but it also causes your body to both store more fat and also prevent the breakdown of fat. Many studies have shown that higher calcium levels are associated with lower body fat levels- especially fat around the mid-section. Ideally one should get about 1,500 mg of calcium from their diet per day. Calcium rich foods include milk, yogurt, and broccoli. You may want to consider supplementing with 400-600 mg of calcium twice per day WITH food to improve absorption. You can also boost your calcium absorption by taking it with vitamin D.