Calcium is important mineral
The health of teeth and bones depends on calcium – it probably all know. But not everyone knows just drinking milk can not obtain the necessary dose of calcium for the body. Calcium is the only trace element whose living need not be measured in milligrams, in grams, so the required rate can not fit into one tablet. And as for all the vitamins and minerals, primarily specialists advise them to ensure, through proper nutrition.
Sun, cottage cheese and fish
According to recent recommendations in the period of active growth of the organism required 1.2 g calcium daily. After 25 years of age the dose is reduced to 0.6 d, but she pregnant again increased to 1.2 g, and for nursing mothers even 1,5 From this need calcium and women over 50 years to prevent osteoporosis. Where to get calcium? Of course, primarily of milk. However, to ensure only the required dose are needed 4-5 cups – they contain just about 1,2 on those who do not like milk remains rich variety of dairy products: cheeses, cottage cheese, yellow cheese. Ensuring that the amount of calcium is only half the task. Because besides the source and it must be mastered. This requires vitamin D and sunlight, which enhances the synthesis of this vitamin. Therefore, research shows that many Southern people hardly eat milk products, but nevertheless do not suffer from a lack of calcium: thanks to their permanent residence of the sun, their body fully absorb what deals with food. Drink fish oil, eat the cod liver and fish at all Stress, experts advise. If you do not like dairy products, you can fill the shortage of calcium, and drink more beans containing calcium, magnesium and phosphorus.
Another good source is calcium are soy products.
Canned fish and meat bone broths are also high in this mineral, and for dessert are the best figs and almonds.
Calcium can save us from:
• osteoporosis
This illness-related decline in bone density, treating difficult but it can be successfully prevented. The basis of calcium and prevention stand exercise. After 40 years worth visiting a sports hall and to consult a physician for the adoption of preparations containing calcium.
• hypertension
Hypertension is often caused precisely by the lack of calcium. If your blood has begun to increase, over 1-2 weeks to take calcium tablets (not more than 1.5 g per day and the best after consultation with your doctor). If you feel relief, review your menu and increase the amount of calcium through the selection of appropriate foods.
• cancer of the colon and pancreas.
According to recent recommendations, people at high risk of these diseases as prophylactic measures should take preparations containing calcium. Furthermore, they must increase the use of products rich in magnesium and phosphorus.
Calcium is especially needed for:
• less mobile
Even a few days in bed lead to serious losses of this mineral. Therefore, people who lead a sedentary lifestyle, should not take preparations containing calcium.
• nerve and sick
Stress and infectious diseases reduce mineral absorption from food. Shortages must be filled with tablets.
• fitness lovers and bathrooms
Calcium is lost in sweat and so active in training, frequent visits to the sauna or simply heat in these losses should be compensated. To this aim are appropriate yogurt, cold milk or mineral water enriched with calcium.
• fanatics diet and cleansing the body
Many diets exclude dairy products and legumes because of their higher calorific value. And the germs that are popular in the diet and in the process of catharsis because of their content of acid fitinova prevent the absorption of calcium.
• lovers of soft drinks and cocoa
Phosphate contained in sodas and cocoa also reduce the absorption of calcium.
• suffering from insomnia
Glass of milk, a piece of cheese or calcium tablet to quickly fall asleep and peaceful sleep.
The best sources of calcium are:
- Hard cheese – in the 100 g contain 700-1000 mg of calcium;
- Yogurt – 100/210;
- Canned sardines – 100/380-400;
- Canned salmon – 100/290-310;
- Soy cheese – 100/180-200;
- Peeled almonds – 1 / 4 cup contains 100 mg of calcium.
