Calcium is an essential mineral, and it is also arguably the most important one. It plays a crucial role in bone health, as well as blood pressure, nerve function, and heart health. Fortunately, there are many ways to get more calcium into your diet. Calcium-rich foods include green leafy vegetables, broccoli, sesame seeds and tahini paste, almonds and other nuts (especially with their skins), black beans and chickpeas — pretty much anything that’s not orange! Unfortunately, we tend to overlook these foods when we think of a healthy diet. In fact, most people think of milk as the primary source of calcium — which isn’t exactly correct...
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How much calcium do we actually need?
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The recommended daily intake of calcium for adults is 1000 mg. This number is actually an average intake for most people, and you may need more or less depending on your diet and lifestyle. There are a few reasons why you might need more calcium than others:
- If you’re breastfeeding, you should aim for 1300 mg of calcium per day (the extra is to compensate for the loss of calcium from your body). - If you’re pregnant, you’ll need even more calcium — around 1500 mg per day!
- If you have a high-salt diet.
- If you have a sedentary lifestyle.
- If you have a high protein diet.
- If you have a metabolism disorder.
- If you have a kidney or liver disorder.
- If you take certain medications.
- If you have an eating disorder.
Health Benefits of Calcium:
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There are many benefits of calcium in the body, but the two most important are bone health and cardiovascular health. Let’s take a look at each of these in more detail.
Bone Health. Calcium is the most abundant mineral in the human body. It helps to protect and support our bones, assisting in the formation of new bone tissue.
Cardiovascular Health. Calcium helps to regulate blood pressure and heart rate by helping to relax the muscles of the heart. It also helps to prevent plaque build-up in the arteries and assists the body to metabolize cholesterol.
Summary. The above are just a few examples of how calcium works in the body. It is also involved in many other important functions, such as nerve function, protein metabolism, and intestinal health.
Bone Health The vast majority of calcium in our bodies is found in our bones, where it helps to strengthen them and prevent fractures. As we age, our bones naturally become weaker, so we need to be sure to get enough calcium in our diet as we get older to prevent osteoporosis. A calcium-rich diet is the most effective way of increasing your calcium levels. If you’re not getting enough calcium from your diet, you may be able to take a calcium supplement.
Cardiovascular Health As well as strengthening bones, calcium helps to regulate blood pressure and heart rate by helping to relax the muscles of the heart. To maintain a healthy heart, it’s essential to have enough calcium in your diet.
Nerve Function and Muscle Health Calcium is also an important mineral for nerve function and muscle health. It’s involved in the transmission of electrical impulses throughout the body, meaning that it is essential for proper brain function. If you don’t have enough calcium in your diet, it could lead to many other health issues.
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Summary Calcium is an essential mineral, and it is also arguably the most important one.
It plays a crucial role in bone health, as well as blood pressure, nerve function, and heart health. Fortunately, there are many ways to get more calcium into your diet. Calcium-rich foods include green leafy vegetables, broccoli, sesame seeds and tahini paste, almonds and other nuts (especially with their skins), black beans and chickpeas — pretty much anything that’s not orange! Unfortunately, we tend to overlook these foods when we think of a healthy diet. In fact, most people think of milk as the primary source of calcium — which isn’t exactly correct...
Why isn’t milk the best source of calcium?
While it’s true that milk is a rich source of calcium, it’s also high in fat, so it’s not the healthiest option. The majority of calcium supplements are also made from cow’s milk. The problem with this is that it can irritate the gastrointestinal tract. That said, there are plant-based calcium supplements available on the market, but they are not as readily available as cow’s milk-based supplements.
So what are the best sources of calcium?
The best calcium-rich foods are green leafy vegetables, broccoli, sesame seeds and tahini paste, almonds, and other nuts. These foods are not only high in calcium, but they are also rich in many other nutrients, vitamins and minerals. You can also increase your calcium intake by drinking more coffee, as caffeine increases calcium absorption. There are many ways to get more calcium into your diet, but one thing is certain: it’s really not that hard. Just eat a balanced diet full of calcium-rich foods — and you’ll be well on your way to better health.
Best source of calcium:
- yogurt
- milk
- fortified dairy alternatives, such as soy milk
- sardines and salmon
- cheese
- tofu
- green leafy vegetables, such as broccoli, turnip leaves, watercress, and kale
- nuts and seeds, especially almonds, sesame, and chia
Conclusion:
Calcium is an essential mineral, and it is also arguably the most important one. It plays a crucial role in bone health, as well as blood pressure, nerve function, and heart health. Fortunately, there are many ways to get more calcium into your diet. Calcium-rich foods include green leafy vegetables, broccoli, sesame seeds and tahini paste, almonds and other nuts (especially with their skins), black beans and chickpeas — pretty much anything that’s not orange! Unfortunately, we tend to overlook these foods when we think of a healthy diet. In fact, most people think of milk as the primary source of calcium — which isn’t exactly correct. There are many benefits of calcium in the body, but the two most important are bone health and cardiovascular health. With these in mind, there are many ways to get more calcium into your diet.
Reference:
https://www.verywellhealth.com/calcium-supplement-health-benefits-190470
https://www.houstonmethodist.org/blog/articles/2021/oct/calcium-supplements-how-much-calcium-is-too-much/
https://www.webmd.com/diet/supplement-guide-calcium
https://www.medicalnewstoday.com/articles/248958
It's my pleasure to introduce myself. I'm SHEIKH from Bangladesh.Recently I have passed my semester final Deploma in Textile and Now I want to BSC a private university.I wish that I study together with the job.Textile and Garments job is so hard that is not possible to continue study and job so i want to do something on online. That why i am come here.I have a 6 members in my family. I have a. Two brothers and one sister and also parents.My father is a business man. My mother is a housewife and brother are doing job and sisters studying.
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