Health Benefits of Calcium

Nishahameetha

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Calcium is one of the main nutrients that the body requires in order to overcome the problems of high blood pressure, heart attack, premenstrual syndrome and colon cancer. One of the main health benefits of calcium is that it helps in keeping the bones strong and healthy. Read further to explore information about calcium health benefits…

Owing to the advantages of calcium, the market today is flooded with innumerable kinds of calcium supplements including calcium carbonate, calcium gluconate, calcium citrate, calcium citrate malate, calcium lactate and calcium phosphate. Calcium helps to ensure that your teeth are strong and thus prevents dental problems from torturing you.

The consumption of calcium helps in facilitating the movement of nutrients across cell membranes. By keeping the bones healthy, calcium paves way for prevention of osteoporosis. Calcium intake helps in relieving backache by strengthening your backbone.

Calcium helps to keep a check on the blood pressure and also it aids in muscle contraction, thereby enabling the heart and blood vessels to perform their functioning effectively. The best sources for calcium intake are low fat dairy products, fruits and vegetables. So, make it a point to drink milk regularly and also consume other calcium rich foods, so as to promote your health fitness.
 

Nishahameetha

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[h=1]Calcium Supplement Benefits[/h]If your daily meals do not fulfill your need for calcium, it is preferable to look forward towards consuming calcium dietary supplements, as a great source to ensure that you have had adequate amount of calcium. The market is flooded with distinctive kinds of calcium supplements, (like calcium carbonate, calcium phosphate and calcium citrate etc) differing in terms of calcium concentrations and also there might be differences in their absorption. Read further to explore calcium supplement benefits and then decide as to should we take calcium supplements or not?

Calcium intake is of prime importance, owing to the fact that calcium offers multiple health benefits, to say for example; it works towards regulating your heartbeat. It aids in building and maintaining healthy bones. It helps a great deal in stimulating hormone secretions. It is necessary to consume calcium, because the body does not make them by its own. It is vital to consume calcium everyday, because each day, the body keeps losing calcium, thus, there arises a need to have a regular calcium intake, so as to make up for the loss.

In the absence of adequate calcium in the body, the body utilizes the available calcium, to carry out other bodily functions, thus making the bones weak. When food is not able to suffice the purpose, it is then that calcium supplement comes to play a major role in filling the gap. Always look out for a branded calcium supplement and check for its purity. Gather complete knowledge about the side effects of calcium supplement, if any and then take a conscious decision. So, don't just completely rely on calcium dietary supplements, but there is no harm in letting them complement food, so that you can have your complete daily recommended calcium intake.
 

Nishahameetha

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[h=1]Recommended Calcium Intake[/h]Calcium is a vital nutrient required by the body for strengthening bones. After a certain age, loss of bones starts taking place and it is here where the consumption of calcium becomes all the more important. Also the intake of calcium is of prime importance for the growing child. Guidelines have been laid in the past regarding the total calcium intake per person per day, but amendments have been made and new guidelines have been set. Read further to explore information about the daily calcium intake…

The recommended calcium intake for men and women in the age group of 19-50 is 1,000 mg per day. While, for people in the age group of 50-70, the recommended daily calcium intake is 1,200 mg a day. If the intake of calcium is lower than the recommended amounts, it can become a serious cause of concern, leading to thinning of bones and thus, paving way for osteoporosis to occur.

Well, as it is said, excess of anything is bad, then be it on a lower side or a higher side. If calcium is consumed in higher doses, it can pose hurdles for the absorption of zinc, iron and magnesium. If calcium intake is as high as 2500 mg per day, then the risk of your developing kidney stone increases.

When calcium is consumed, it leads to loss of fluids in the body, thus causing dehydration. Thus, it is advisable to have plenty of fluids, while consuming calcium in any amount. Consumption of calcium carbonate can lead to gas and constipation problem and if such a thing happens, it is preferable to look forward towards consuming calcium citrate as a good alternative. So, make sure that your calcium intake is in parity with the set guidelines.
 

Nishahameetha

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[h=1]Best Sources of Calcium[/h]Calcium is the main component of bones and teeth. It is essential for growth in children, and helps to ensure efficient muscle contraction and blood clotting. It is also useful for lower blood pressure. Our bodies use calcium to help our heart, muscles and nerves work properly. Our bodies cannot make calcium it self so, we must get it from the foods we take. When we eat calcium rich food the calcium enters our blood and is carried to the organs to perform the work that is needed. The extra calcium we eat is stored in our bones & when there is deficiency of calcium from food, the body will take the calcium from our bones to meet its needs.

Milk and dairy products are among the major sources of calcium. Milk is one of the best providers of calcium in the diet. A 200ml glass of milk provides 55 per cent of the calcium to a six-year-old child. Cheeses and yogurts are also good sources of calcium and according to The Dairy Council- three dairy products a day are recommended to meet the daily requirement. People in the age group of 19-50 are recommended to consume about 1,000 mg of calcium per day, while for people in 50s; it should be approximately about 1200 mg per day.

Other than milk & dairy products there are several other types of non-dairy sources of calcium that you can opt as to ensure your daily calcium intake. The soft bones of fish, as with sardines, pilchards and tinned salmon, provide us with valuable calcium. Other useful sources include Soya bean products, such as tofu, as well as sesame seeds, nuts, white bread, dried fruit, pulses and green leafy vegetables. Okra and curly kale are also rich vegetable sources of calcium. Soya milk alternatives, bottled water, breakfast cereals and orange juice are also fortified with extra calcium.
 

Nishahameetha

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#5
Here is presented a chart indicating good sources of calcium:
[TABLE="class: data-tbl"]
[TR]
[TD]Food [/TD]
[TD]Amount [/TD]
[TD]Calcium (In mg)[/TD]
[/TR]
[TR]
[TD]Yogurt, plain, low fat[/TD]
[TD]8 oz [/TD]
[TD]415 [/TD]
[/TR]
[TR]
[TD]Skim milk[/TD]
[TD]1 cup[/TD]
[TD]306 [/TD]
[/TR]
[TR]
[TD]Spinach, frozen, Boiled[/TD]
[TD]1 cup[/TD]
[TD]291 [/TD]
[/TR]
[TR]
[TD]Yogurt,plain,whole milk[/TD]
[TD]8 oz[/TD]
[TD]275 [/TD]
[/TR]
[TR]
[TD]Cheese food, pasteurized American[/TD]
[TD]1 oz[/TD]
[TD]162 [/TD]
[/TR]
[TR]
[TD]Cottage cheese,1% milk fat[/TD]
[TD]1 cup[/TD]
[TD]138 [/TD]
[/TR]
[TR]
[TD]Baked beans, canned[/TD]
[TD]1 cup[/TD]
[TD]154 [/TD]
[/TR]
[TR]
[TD]Oranges[/TD]
[TD]1 cup[/TD]
[TD]72 [/TD]
[/TR]
[TR]
[TD]Trail mix (nuts, seeds, chocolate chips)[/TD]
[TD]1 cup[/TD]
[TD]159 [/TD]
[/TR]
[TR]
[TD]Almonds[/TD]
[TD]1 oz (24 nuts)[/TD]
[TD]70 [/TD]
[/TR]
[TR]
[TD]Black eye peas, boiled[/TD]
[TD]1 cup[/TD]
[TD]211 [/TD]
[/TR]
[TR]
[TD]Green peas, boiled[/TD]
[TD]1 cup[/TD]
[TD]94[/TD]
[/TR]
[/TABLE]
 
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#6
Great tips and advise. I love milk and it is very rich in calcium yes?
 

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