Calcium is an essential mineral for all phases of life, age groups and gender.
99% of the body is stored calcium in the bones and teeth. The rest circulates in the blood for use by the muscles and nervous system. It is important to note that the body does not produce its own calcium, it is achieved, and absorbed by the foods in your diet. This includes the supplements, if you them.
Calcium the concentration must be kept constant, and if not enough is taken to the body, calcium is removed from the memory in your bones. The bones are gradually becoming less dense, lose a part of their strength, which then lead to osteoporosis (brittle, porous bones). Abandonment calcium from the bones, the body is way to keep blood levels constant.
Men and women will of course lose calcium from their bones, as they are old, but the rate of loss is much higher for women. Women, where the menopause, faster loss of calcium from the bones. A good store of calcium in the bones in the menopause stage of life, a woman in line to osteoporosis bay.
a calcium rich diet for the first 30 to 40 years of your life is an essential prerequisite for the development of your calcium stores. This will show you in a good position for the fight against off bone disease in later life.
Calcium is essential that the body for many functions including; maintaining healthy bones and teeth, muscle contraction, including heart rate regulation, maintaining a healthy nervous system; scheme Blood pressure (support for blood clotting), the fight against osteoporosis. Studies have shown that food rich in calcium can help the body fat cells to manage the aid mechanisms, store fat in the body. The result may help with weight loss. Including food, rich in calcium can help create a feeling of abundance, can help prevent snacking in-between meals.
Factors that influence absorption
Vitamin calcium-D: Obtained from the sun on our skin, and is widespread in foods such as canned salmon, eggs, butter and margarine. Calcium can not function in the body without vitamin D. This vitamin helps to regulate the intake of calcium from the food we ingest.
Exercise: Weight activity is necessary for an optimal absorption of calcium in the bones. This can include, walking, aerobics, running, dancing, cycling, gardening, weight or even driving a pram.
Protein: A high protein intake reduces absorption. Recent studies indicate that while milk products are a good source of calcium, their high protein content can interfere with the body's ability to use the calcium intake. It is best to calcium from a varied diet, including non-dairy sources such as soy, almonds and salmon.
Hormones: Menopause sees a decline in estrogen levels, leading to a decrease in the body's ability to absorb calcium from the diet. The youth (youth) phase of life looks less calcium will be due to changes in hormone levels for both men and females.
Weight: extreme thinness, (low body fat levels) or at the end of a very restricted diet affects calcium absorption, and see withdrawal of the bones as the body fights to a constant level of calcium in the blood. This can lead to osteoporosis later in life, like the skeleton was not an opportunity to strong.
And: A high level of caffeine, salt, alcohol or smoking will all reduce the amount of calcium the body can absorb from the diet.
Signs Deficiency
A of mild calcium deficiency can lead to insomnia, brittle nails, muscle twitching, irritability, and heart palpitations. Severe deficiency affects the muscles - cramps, pain, numbness, stiffness, and depression. A lack of this level can lead to rickets in children. The most vulnerable are older people who avoid dairy products or other sources of calcium-rich foods which are high in protein content /fibre in the diet or consumption of large quantities of alcohol.
How much you need per day?
Men 800mg
women 800mg
pregnancy
1100-1300mg
Sources children 1000mg of calcium
Milk (250ml) 290mg
Fortified Low Fat Milk (250ml) 450mg
yoghurt, 200g 380mg
cheese, 25g 240mg
almonds, 50g 125mg
Sesame Tahini paste, 20g 190mg
Sesame bar, 40g 115mg
Salmon, 100g 185mg
sardines, 50g 455mg
soya beans, 1 cup fortified 130mg
Soy milk (250ml) 290mg
tofu, 100mg 130mg
oysters, 6 145mg
broccoli, 100g 125mg
Baked Beans, � cup 50mg
Figs, 5 135mg
Brazil nuts, � cup 123mg
Peanuts, � cup 134mg
Chinese Kale, 179mg
100g Special K , 30g 200mg
mixed grain bread, 1 slice 112mg
Brown bread, 1 slice 15mg
Louise Elcoat, Bachelor Science, Health Promotion, Nutrition, Psychology
Director of http://www.yourbodyhealth.com.au
Yourbodyhealth provides individually designed programs for any health issues that are concerning you. Diet, exercise, wellbeing, or specific conditions such as diabetes or cholesterol can be addressed with a Yourbodyhealth program.
For more information on Health and Nutrition contact admin@yourbodyhealth.com.au
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