Health for All

Best Diet to boost Calcium naturally

Calcium is the most abundant mineral in the body. Almost 99% of the body’s calcium is stored in the structure of the bones and teeth. Calcium is a nutrient necessary for the growth and maintenance of strong teeth and bones, nerve signalling, muscle contraction and secretion of certain hormones and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite and abnormal heart rhythms. It is inevitable to avoid some environmental factors, but you can still lower your risk of less calcium by making healthy diet and lifestyle choices. A well-planned diet can help prevent loss of calcium, here’s a list of some of the best foods and herbs to eat if your goal is to prevent it.

Broccoli

This cruciferous vegetable is rich in calcium and a host of other good nutrients like vitamins A, C and B6. Broccoli is one of the 30 best foods for six-pack Abs. It contains a compound that works on a genetic level to effectively switch off cancer genes, leading to the targeted death of cancer cells and slowing of disease progression. In fact, one study found that men who ate three or more half cup servings of broccoli per week had a 41% decreased risk of prostate cancer compared to men who ate fewer than one serving per week. A cup of steamed broccoli has a whopping 301 milligrams of bone protecting calcium, and is a good source of immune boosting vitamin C.  Add the veggie to your diet to stay strong and healthy. You can sautéed it with olive oil and top it off with a dusting of parmesan cheese.

Almonds

Research shows that eating almonds before heading to the gym can help the body burn more fat and carbs during workouts. This small but mighty nut is also a potent source of satiating protein. Full of fiber impact with monounsaturated fats that help to lower bad cholesterol levels when eaten in moderation. Eat them as an easy on-the-go snack or pair with some 80 percent cacao dark chocolate. They also make a great addition to yogurt parfaits and overnight oats. Of all the nuts, almonds are the highest in calcium. An ounce of almonds or about 22 nuts delivers 8% of the RDI. Almonds also provide 3 grams of fiber per ounce as well as healthy fats and protein.

Sardines 

They are one of the healthiest fishes to munch on. Along with calcium, they also provide a hefty dose of omega-3 and vitamin D. Try adding them to a Greek salad or eat them straight out of the can. Although sardines aren’t many people’s favorite fish, they’re one of the best sources of dairy free calcium out there, and one of these 30 cheap foods that uncover your abs.  Look for varieties can with the bones which are soft and completely edible. The bones are where all the calcium comes from. So, in this case you need to eat the bones to better yours. Toss the fish into a bed of leafy greens with tomato, cucumber, olives, pita and red wine vinegar.

Cheese

Most cheese are excellent sources of calcium. Parmesan cheese has the most with 331 milligrams or 33% of the RDI per ounce. Softer cheese tends to have less. One ounce of brie only delivers 52 milligrams or 5% of the RDI. Many other varieties fall in the middle providing about 20% of the RDI. As an added bonus, the calcium in dairy products is more easily absorbed by your body than when it comes from plant sources. However, remember that full fat cheese is also high in fat and calories. Most cheeses also have a lot of sodium, which some people are sensitive to.

Yogurt 

Yogurt is an excellent source of calcium. Many types of yogurt are also rich in live probiotic bacteria, which have various health benefits. One cup or 245 grams of plain yogurt contains 30% of the RDI. It also contains vitamin B2, phosphorus, potassium and vitamin b12. Low fat yogurt may be even higher in calcium with 45% of the RDI in one cup while Greek yogurt is a great way to get extra protein in your diet even though it delivers less calcium than regular yogurt. One study linked eating yogurt to better overall diet quality and improve metabolic health. Participants who ate yogurt had lower risks of metabolic diseases such as type two diabetes and heart disease.

Salmon

It’s the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits. The canning process softens the bones, so they easily break apart and are unnoticeable when mixed in with the rest of the can contents. Salmon are loaded with calcium, all due to their edible bones. A 3.75 ounce or 92 gram of salmon provides 35% of the RDI and 3 ounces of canned salmon with bones have 21%. These oily fish also provide high quality protein and omega-3 fatty acids which are good for your heart brain and skin. While seafood can contain mercury, both sardines and salmon have high levels of selenium, a mineral that can prevent in reverse mercury toxicity.

Figs

Dried figs are rich in antioxidants and fiber. They also have more calcium than other dried fruits. In fact, dried figs contain 5% of the RDI in an ounce. Moreover, figs also provide decent amounts of potassium and vitamin K. To get all the calcium content, you’ll have to eat the whole fruit. Chop up fresh or dried figs and add them to salads or Greek yogurt with some honey, cinnamon and slivered almonds. Alternatively, you can eat them whole as a quick on-the-go snack.

Five signs and symptoms that you may have calcium deficiency 

About 99% of the calcium is stored in your bones and teeth while the rest is present in blood, muscles and other tissues. The body uses the mineral to carry out many important functions including sending important messages through the nervous system. People often ignore the warning signs of calcium deficiency until the problem becomes severe. It Is important to be aware of these signs as addressing the problem early can save you from future complications. If you have multiple signs and symptoms of this problem, ask your doctor to check your health levels. 

Muscle aches and cramps

One of the most common symptoms of calcium deficiencies are muscle aches and cramps. Lack of sufficient calcium causes nerve cells to become extra sensitive, leading to sudden muscle cramping in pain, uncontrollable muscle twitches as well as numbness and tingling sensations in hands and legs. Moreover, a low calcium level may impair the nervous system which in turn affects the functionality of nerves. If you are experiencing muscle crimson aches on a regular basis, despite proper hydration and an adequate hemoglobin level, hence it is time get your calcium level checked. 

Weak bones 

Insufficient calcium in the body can take a toll on the health of your bones. The mineral is vital for building bones and keeping them strong. Low calcium bones are likely to become weak which increases susceptibility to osteoporosis and fractures in the long run. Weak bones can also impact the overall strength. This is why parents should make sure that their children are eating calcium rich foods especially during their growing years. When you don’t take in enough calcium, the body starts using the calcium from your bones to ensure normal cell function. Aging people especially women after menopause should consider taking calcium supplements to prevent bone loss and fractures that occur with age.

Weak teeth

Calcium is an important constituent of teeth. Hence, its deficiency can cause delayed and defective tooth formation in children. Adults also may experience more frequent instances of tooth decay and other oral problems. Take both calcium and vitamin D supplements can help to reduce tooth loss in the elderly.

Frequent illness 

Calcium is also needed for maintaining a healthy immune system which helps the body battle viruses, bacteria, yeasts and fungi. This is why people who are deficient in calcium are more likely to suffer from common colds and infections. Furthermore, calcium is one of the most important alkaline minerals that increase the oxygen level in your blood. Bacteria and fungi cannot survive in an alkaline atmosphere. It also supports the healing process of wounds and injuries. In a 2013 study published in Current Biology, scientists for the first time revealed how a flash of calcium is the very first step in repairing damaged tissue, and to speed up the healing process following injury or surgery.

Difficulty losing weight 

Intake of sufficient calcium is important for healthy body weight. In fact, it has been found that most obese people do not consume the recommended daily allowance of calcium. So, if you are struggling to lose weight, it could be due to lack of calcium. Dietary calcium plays a pivotal role in the regulation of energy metabolism that accelerates weight loss, whereas low calcium diets attenuate weight and fat gain. Overall boosting calcium consumption spurs weight loss, but only in people whose diets are calcium deficient.

 

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