Calcium is the most predominant mineral in the human body. Our bones and teeth have the high levels of calcium. The rest of the body parts that have the significant amounts of calcium include; blood, nerve cells, body tissues and various body fluids.
Calcium Functions in the Body
As an essential mineral, it aids in the formation and the maintenance of healthy bones and teeth. Having the correct calcium levels in the body helps prevent the development of osteoporosis.
Calcium plays a critical role in the body by playing the following functions:
- Enabling blood clotting
- Releasing various body chemicals such as hormones
- Building healthier and stronger bones and teeth
- Squeezes and relaxes muscles
- Maintaining a regular heart beat
Foods That Have Calcium
Dairy Products: Products such as; milk, cheese, yogurt, and buttermilk carries an easily absorbable calcium perfect for your body.
Children aged 1-2 years can be fed whole milk with 4 percent. Children above the age of two years and adults should consume low-fat 1-2 percent milk. Calcium is plentiful in low-fat diets.
Vegetables: These are excellent calcium sources. Dry veggies including kale, broccoli, turnip greens, collards, Chinese cabbage and bok choy will give you adequate calcium.
Fish: Canned Sardines and Salmon have plenty of calcium in their soft bones that are good for human consumption.
Cereals: Dried Beans, Sunflower Seeds, Almond’s tahini and Brazil nuts are high calcium sources.
Calcium As An Added Ingredient
Calcium is usually added to various food products. Foods including orange juice, breads, soy milk, ready-to-eat cereals, and tofu. These are perfect calcium sources for lactose intolerant individuals.
To get enough calcium in your body, start by cooking foods in small amounts of water for a shorter time to hold in the calcium. Sauteing and steaming are perfect ways to keep calcium alive.
Foods such as spinach and wheat bran produce oxalic acid which binds calcium preventing your body from absorbing the much-needed calcium. If you are a vegan, supplement the calcium by taking enough soy products.
Calcium is present in plenty of multivitamin supplements. Some supplements contain only calcium and others that have both calcium and vitamin D. Always confirm with the ingredients on the bottle to find out which supplement you have bought.
Health experts advise that you should take calcium amounting to 500 mg at most in a day. Calcium carbonate and calcium citrate are the commonly available calcium dietary supplements.
Calcium citrate is the expensive calcium supplement and should be taken on an empty stomach for effectiveness. Calcium carbonate works well when combined with food; it’s sold over the counter, and every pill carries between 200-400 mg.
Side Note: As much as you are taking calcium to strengthen your bones, it’s important to check in with a Franklin TN Chiropractor.
The Calgary Naturopath chiropractor will work on your bones especially if you suffer from constant backaches and never-ending headaches.
Also, visit the Philadelphia Weight Management Center and have your weight checked to rule out any weight related issues.