Calcium

Calcium is a mineral that all living organisms need, including humans. Serum calcium is very tightly regulated and does not change when there is a change in dietary intake. Ninety-nine percent of the body’s calcium supply stores are in the bones and teeth where it supports their structure and function most abundant mineral in the body, and is vital for bone health.

Bone health

Around 99% of the calcium in the human body is in the bones and teeth. For the development, growth, and maintenance of bone, calcium is essential.

Muscle contraction

Calcium helps regulate muscle contraction. The body releases calcium when a nerve stimulates a muscle. Calcium helps the proteins in the muscle carry out the work of contraction.

Calcium for women

Calcium may ease symptoms of premenstrual syndrome (PMS). Calcium supplementation is effective for reducing psychological symptoms, including sadness, mood swings, and anxiety.

Strong nails and teeth

Calcium is used to make strong, shiny, thick, and healthy teeth and nails.  Nails are made mainly of the hardened protein keratin, which means that protein-rich foods create beautiful hair and help nails stay healthy.

Calcium and vitamin D

Calcium is required to absorb vitamin D. That means vitamin D is also essential if you want to benefit from a calcium-rich diet.

RDA for Calcium

  • 3 years         700 mg
  • 4-8                1,000 mg
  • 9-18              1,300 mg
  • 19-50            1,000 mg
  • 51-70            1,000 mg for males
  • 51-70             1,200 mg for females
  • Pregnant and breastfeeding women require 1,000-1,300 mg.

Calcium-rich foods

Yogurt, milk, fortified dairy alternatives, such as soy milk, sardines, and salmon, cheese, tofu, green leafy vegetables, such as broccoli, turnip leaves, watercress, and kale, many fortified breakfast bowls of cereal, fortified fruit juices, nuts, and seeds, especially almonds, sesame, and chia, legumes and grains, cornmeal, and corn tortillas. Some dark green vegetables, such as spinach, contain calcium.

Calcium Supplements

•          The two primary forms of calcium in supplements are carbonate and citrate. Calcium carbonate is more commonly available and not so costly and is convenient. When taken with food, calcium carbonate is more easily absorbed.

•          Calcium citrate is absorbed when taken with or without food citrate is also useful for people with achlorhydria, inflammatory bowel disease, or absorption disorders.

Quick Calcium-Rich Oats

Ingredients

  • 1 cup rolled oats
  • 1/2 cup water
  • 2 tablespoons coconut nectar you can also use coconut sugar or maple syrup to taste
  • A pinch of cinnamon and nutmeg
  • 1 cup frozen berries of choice
  • 3 dried figs chopped into pieces
  • 1 tablespoon blackstrap molasses

Method

  • Cover oats with water and allow you to sit for 5-10 minutes so that the oats can soften
  • Add sweetener of choice, molasses, and spices and mix well
  • Top with dried figs and berries
  • You can keep this in the fridge overnight and eat in the morning as well.

Nutrition facts

  • Calories    607
  • Carbohydrate    425
  • From Fat   90.1
  • From Protein   91.2
  • Calcium    84.3mg
  • Iron   7.4mg
  • Magnesium   276mg
  • Phosphorus 816mg

References

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