Calcium is the most abundant mineral in the body. It is essential to the development and maintenance of strong bones and teeth, the rough 99% of calcium in the body is deposited in these two places. Calcium also helps the heart, nerves to muscles and other body systems to work properly. To function properly, calcium must be accompanied by several other foods, including magnesium, phosphorus, and vitamins A, C, D and K.
The best sources of calcium are foods (see Dietary Sources), but supplements may be needed for those who can not meet their calcium needs from diet alone. In fact, according to the National Institutes of Health, most Americans consume less than half the amount of calcium recommended to build and maintain healthy bones. The heavy use of caffeine can decrease calcium levels and therefore higher amounts of calcium may be necessary if you drink too much coffee. Also, a diet high in protein can increase calcium loss through urine. The product of excessive sodium phosphates (from carbonated beverages) and alcohol, as well as the use of aluminum-containing antacids also contribute to increased excretion of calcium.
The deficiency of calcium can be found in people with malabsorption problems such as Crohn’s diseases of, celiac disease and intestinal resection surgery. The loss of the causes of prolonged bed rest calcium from the bones and the elderly may absorb less calcium.
Symptoms of calcium deficiency include muscle spasm or impede, typically in hands or feet, hair loss (alopecia), dry skin and nails may also become misshapen; numbness, the tingling or burning sensation around the mouth and fingers, nausea and vomiting, headaches, yeast infections (candidacies), anxiety, convulsions / Holds and poor development of teeth and bone.
obtaining adequate calcium can help prevent and / or treat the following conditions:
Inappropriate calcium over the course of life is thought to play a significant role in the development of osteoporosis. Calcium is necessary to help build and maintain healthy bones and teeth strong. Studies have shown that calcium, particularly in conjunction with vitamin D may help prevent bone loss associated with menopause and bone loss experienced by older men. If adequate amounts of calcium are not being achieved with diet, calcium supplements are necessary.
The richest dietary sources of calcium include cheeses (such as Parmesan, Romano, Gruyere, Cheddar, American, mozzarella, and feta cheese), flour from the wheat-soybean, and the blackstrap molasses. Some other good sources of calcium include almonds, brewer the ‘s yeast, Brazil nuts, broccoli, cabbage, dried figs, kelp, dark leafy greens (dandelion, turnip, cabbage com n, mustard, kale, Swiss cardo), hazelnuts, ice cream, milk, oysters, sardines, soy flour salmon preserved, tahini, and yogurt.
Foods that are fortified with calcium, such as juices, soy milk, rice milk, tofu and cereals are also good sources of this mineral.
Calcium can also be obtained from a variety of herbs, spices and seaweed. Examples include basil, chervil, the cinnamon, dill weed, fennel, the fenugreek, ginseng, the kelp, the marjoram, oregano, parsley, poppy seed, the wise, and tasty.
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