Thursday, 29 November 2012
Let's Talk Calcium!
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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