What is Calcium & its Function?
CALCIUM
Calcium is one of the essential nutrient in
our diets. Every cell in the body uses calcium, including the nervous system,
muscles, and heart. Human body uses calcium to build strong bones and teeth,
keep you healthy while getting older, send messages through the nervous system,
help your blood clot, your muscles contract, and regulate the heart’s heartbeat.
If you don’t get enough calcium in your diet,
in the result your body will take it from your bones to
ensure normal functioning of the cell, which can link
you to Osteoporosis disease. Osteoporosis is a “silent” disease, in the case of
osteoporosis our body loss bone mass. Sometime calcium deficiency can lead to
grumpy, anxiety, depression, and sleeping issues.
Getting enough calcium in your diet is not
just important for older people. It’s also vital for children, teens, and young
adults since we continue building bone mass into our mid-20s. From then on, we
can lose bone mass without sufficient calcium in our diets. Whatever your age
or gender, it’s vital to include calcium-rich foods in your diet, limit those
that deplete calcium, and get enough magnesium and vitamins D and K to help
calcium do its job.
Food sources of calcium
Good sources of calcium include dairy products like milk, cheese, yogurt and leafy
green vegetables, certain fish, oatmeal, grains, tofu, cabbage, green beans,
garlic, sea vegetables and calcium-fortified foods.
Calcium, Milk and whole milk dairy products
Milk and other dairy products contain a lot
of calcium in a highly absorb-able form; may be some Potential risks.
Often whole milk dairy products are high in
saturated fat. Some health studies recommend that you limit your saturated fat
intake and choose low- or non-fat dairy foods, but the more health research
shows that eating whole-milk dairy products is linked to less body fat and help
to lower levels of obesity. Low fat and non-fat dairy product also contain
hidden sugar to make up for the loss of taste, which can be more harmful to
your health and weight than the saturated fat.
Try to get organic milk. In case of
non-organic milk the cows are fed synthetic hormones and antibiotics, and kept
continuously pregnant to get more. When the cow more pregnant, the higher the
hormones in the milk. Organic milk comes from cows that are grass-fed and not
given synthetic hormones or other additives that why organic milk is the best
option.
Some people are unable to digest lactose, a
sugar found in milk and milk products that call lactose intolerant. The
symptoms may include cramping, bloating, gas or may other stomach problem. The
indigestion of lactose can also interfere with calcium absorption from milk or
other dairy products.
THE OTHER IMPORTANT NUTRIENTS, THAT ALSO
IMPORTANT TO KEEP YOUR BONES HEALTHY
To keep healthy bones and preventing
osteoporosis, calcium alone is not enough. There are a number of other
nutrients that help your body absorb and make use of the calcium you consume.
Magnesium
Magnesium helps
your body to absorb and preserve calcium to help build and strengthen bones. It
is important to make sure you get enough of it in your diet.
Sources of magnesium are: Almonds and cashews, pumpkin seed, sesame
seed, flax seed, whole grains, seafood, tofu, spinach, mustard greens, broccoli
etc.
Vitamin
D
Vitamin D helps
regulates calcium in the blood and absorbs calcium in the body.
Vitamin D sources are: By spending some time outside the sun each
day. Food sources of vitamin D are fortified milk, eggs, cheese,
butter, cream, fish, and shrimp.
Phosphorous
Work with
calcium to build bones. But too much phosphorous will cause your body to absorb
less calcium and can even be toxic.
For one adult
700 to 750 mg per day is enough.
Sources of phosphorous: dairy, fishes like cod, salmon, tuna, or
poultry, nuts, whole grains and lentils.
Vitamin
K
Vitamin K is
also important. Because its helps the body regulate calcium and form strong
bones.
Good sources of vitamin K: Green leaves vegetables, broccoli, Brussels
sprouts, dark green lettuce, kale and collard greens.
Vitamin
C and Vitamin B12
Vitamin C and
vitamin B12 may also play important roles in bone health and help in prevention
of osteoporosis.
Sources of
Vitamin C are: citrus fruit, such as oranges and strawberries, kiwi,
grapefruit and green bell peppers.
Sources of
vitamin B12, sources of B12 include seafood like salmon, canned tuna and milk,
yogurt, eggs.
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