What we should know
about calcium
Today we would like to talk about calcium and how we can benefit from
it. Calcium is a very important mineral for our health. It helps by having healthy bones, teeth, send
messages to the nervous system, help our blood clot, and regulate the heart’s
rhythm. If we do not have enough calcium our body will suffer; this is true for
both men and women.
It’s important to know which food add calcium in our diet, and which ones
could deplete it from our body. Calcium intake in our diet is very important,
especially under the age of 30 when our body is building bone mass. This helps prevent serious bone loss later in
our life. We need to get enough magnesium and vitamin D and K nutrient that
help calcium to do it’s job. There are two ways that our body gets calcium.
First way is through eating food, or getting calcium supplements. But if we are
not consuming enough calcium our body will take calcium from our bones where it
was stored.
Calcium and
osteoporosis
Osteoporosis is a disease that affects your bones making them more likely
to break or fracture. Nowadays osteoporosis is a preventable disease for most
people; we need to get enough calcium in our diet.
Calcium rich food:
Dairy products: such as milk, yogurt, and cheese are good
source of calcium. Try to use 1% or skim milk to avoid fat intake. You can also
look for low fat cheeses, low fat ice cream and frozen yogurt in the store.
Vegetables and
greens: green vegetables are rich of calcium specially turnip, mustard greens,
collard greens, kale, romaine, celery, broccoli, fennel, cabbage, summer
squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
Beans: pinto beans, black
beans, kidney beans, black-eyed beans, or baked beans.
Herbs and spices: spice your food
with tasty spices rich of calcium with basil, thyme, dill weed, cinnamon,
peppermint leaves, garlic, oregano, rosemary, and parsley.
Other foods: Other sources of
calcium are salmon, tofu, orange, almonds, sesame seeds, blackstrap molasses,
and sea vegetable. Also calcium fortified foods like cereals and orange juice
are good sources of calcium.
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