Our human bodies need calcium. It is an important mineral that is found in our bodies. 99% of calcium is found in the teeth and bones, the 1% in the blood. Our human bodies need it for muscle contraction, blood clotting and nerve conduction. If calcium is lacking in our bodies, then it will be taken from the bones in order to be placed in the blood. This is our human bodies need for calcium in our bodies.
If we don't heed such a fact, then osteoporosis might happen to our bones. This means "porous bones" and it means that there is a decrease in bone mineral density, bone calcium and an increased risk of fractures. But even if we take it there are still risk factors we cannot avoid when it comes to osteoporosis. These risk factors are the following: being a woman, postmenopausal, having a small skeleton, being Caucasian or Asian, having a family of osteoporosis and fractures and the advancing of age.
But even with that, there are still other risk factors that we can change. Change can occur by having medication for the negative affects on the bone, avoid weight bearing activities, excessive exercise, low body weight, sop cigarette smoking, and no more high alcohol consumption.
A way to maintain this balance is to have calcium supplements, but remember a calcium overdose can lead to kidney stone formations. That is why it is important to avoid overdose. The recommended intake is 2,500 milligrams of per day.
Calcium overdose also leads to constipation and can also constrain the absorption of iron and zinc from food.
The best way to get calcium is from whole foods that is loaded with calcium. Some of the foods that are a good calcium source are 8 oz. of milk and yogurt, 3 oz. of cheese, 3 oz. Of bones in canned sardines and salmon, 8 oz of orange juice and soy milk, and 1 cup of dark green leafy vegetables.
For calcium supplements, the best calcium source would be those in a compound form. Calcium citrate and calcium carbonate would be the best choices because they are easy to find, they contain huge amounts of elemental calcium and are easily digested. It is also important to take vitamin D while taking in supplements. Vitamin D helps in calcium absorption. The recommended intake would be to take more then 50 micrograms or 2000 International Units a day.
It is also wise to avoid foods that decreases calcium absorption. Oxalic acid, phytates, dietary fiber, laxatives, tannins in tea and excess of minerals phosphorous and magnesium in proportion to the calcium intake.
Now you know what is the best calcium supplement in the market. Bye for now!
Autor: Paul S Fitzgerald Paul S Fitzgerald
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Added: May 6, 2009
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