What is Calcium & its Function?

 

CALCIUM

How much calcium a day is good?

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.

 



You can follow us 


 Bogs about Health and Healthy diet    









Location: Camplin Cres, Birmingham B20, UK

Comments

Post a Comment

Popular posts from this blog

How to Decaffeinate Coffee

Image
Do you know!   h ow to decaffeinate coffee by different ways?   Coffee Coffee is such type of drink which is prepared from roasted coffee beans. When the coffee beans turn from green to bright red color, it indicates its ripeness. These beans are picked, processed and dried after ripeness.     These coffee beans are roasted on various degrees, depending on the desired flavors. These beans are ground and brew with boiling water to produce the beverage known as coffee. We know that coffee is bitter, acidic, and dark. Coffee is one of the most popular and demanding drink in the world.  It is to be prepared by different ways (e.g. French press, café late, espresso, caffeine or conned coffee). Coffee is always serve as hot but chilled or iced coffee is also common. Sugar, milk, and cream are often used to lessen the bitter taste of coffee. Coffee contains the stimulating content due to caffeine.     Caffeine It is a natural stimulant found in co...
Read more

Healthy Breakfast Foods Ideas

Image
Do you know! What are the Healthy Breakfast Ideas?    How to start a day to Stay Healthy? When, it’s a time to get up we probably try to squeeze an extra 40-minute winks of sleep. Once we up, though, we race and hurry to get showered, dressed and ready to go from home towards our busy daily routine.   But here important point is what about something to eat? Do you heat a hot bowl of oatmeal? Do you have a bowl of cereals? Do you have a couple of toasts into the toaster? Or do you have a hot meal of eggs, pancakes, and honey?   We often heard from our parents and teacher from our childhood that breakfast is the most important meal of the day. But why would it be and is that true? The answer is yes it is the important meal of the day because first meal of the day is known as breakfast, if we divided this word into two parts, we will see that it is made up of “break” and “fast.”    We know that fast means to go without food, and as a ...
Read more

The top most healthy breakfast foods that help you in losing weight.

Image
  Did you know: The top most healthy breakfast foods that help you in   losing weight?   We know that breakfast is a healthy meal. Whenever we are trying to lose-weight breakfast can do this for us. Breakfast can set the tone of meal for the rest of the day. If we consume the wrong food it can amplify our cravings for more foods. And it leads us up to the failure even before the day begins. While choosing the right food can curb craving. And these gives us the feeling of fullness until the lunch time. It minimizes the snacking time and ease in weight loss.   Here are the top most healthy breakfast foods that help you in losing weight. 1. Choose wheat Germ Wheat Germ is the main component of wheat kernel. It contains a concentrated amount of some minerals and vitamins. It also include in thiamine, manganese and selenium. It contains high amount of fiber nearly 4 grams in each 1-ounce serving. Many studies show that if we increase our fiber intake fro...
Read more