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Help! I Need More Calcium!
Over the last 20 years, there has been a lot of press about the importance of Calcium in our diet. Many people used Calcium supplements and dairy products as their main dietary sources. It is often thought that Calcium is only for bone strength, but in reality it does much more than that. Let’s discuss excellent dietary sources of Calcium and the effects on the body if there is a lack of Calcium in the diet.
Calcium is a necessary mineral that we must establish in our diet. According to a study by the United States Department of Agriculture (USDA), more than 75% of Americans do not meet current dietary recommendations for calcium. Together with Magnesium, it is used for muscle contraction, bone density, dental integrity, blood clotting, heartbeat, restores proper pH in our bodies by removing acids and contributes to nerve conduction. Repeated consumption of high fructose corn syrups and sugars, and processed packaged foods that contain additives, and hydrogenated oils causes the body’s pH level to become acidic. Many degenerative diseases stem from increased acid levels in the body, including: Osteoporosis, Arthritis, abnormal cell growth and cancers, heart problems, kidney and gallstones, chronic fatigue, cavities and mood swings. With childhood Calcium and Vitamin D deficiency, common signs to look for are irritability, tremors and nervousness. Especially in newborns, a large part of their intake comes from breastfeeding, and those babies who are bottle-fed will need to get more Calcium from other sources.
Calcium can be found in a wide variety of food sources, including such vegetables as kale, broccoli, asparagus, parsley, cabbage and dark green leafy vegetables. Almonds, sardines, flax seeds, oats, molasses, figs, and watercress also contain good concentrations of Calcium. Although it is well-publicized that dairy products (milk, cheese, yogurt, etc.) are excellent sources of Calcium, unfortunately most of today’s pasteurization processes (when the milk is heated above 160 degrees) remove its nutritional value. Most nutrients are denatured and are not easily absorbed by the body. In addition, due to its high phosphorus content, milk from animal sources can counteract blood levels of Calcium content. Calcium supplementation is also a good bet, but remember that the body does a much better job absorbing nutrients from whole foods like those listed above. Vitamin D works synergistically with Calcium, and can be obtained with less than ten minutes a day of sunshine. A study from Tufts University found that women 65 and older who took the necessary dose of calcium and Vitamin D daily for a period of three years experienced less bone loss and incidence of fracture.
Due to the greater incidence of Osteoporosis in women, many women are much more aware of consuming more Calcium in their diet. Osteoporosis causes bones in the body to become porous and weak, with greater exposure to fracture. In fact, approximately 44 million Americans currently suffer from Osteoporosis. Experiencing PMS? According to a study by the American Journal of Obstetrics and Gynecology, it was shown that out of nearly 500 women, “Calcium has been shown to effectively reduce a wide variety of PMS symptoms by as much as 50%. Consumed daily, a 50% reduction has been shown in the occurrence of food cravings. , headaches, bloating and mood swings.”
According to Kristi Monson, PharmD, recommended daily intake of Calcium from natural food sources increases with age, from 500 mg in childhood, 800 mg for people 4 to 8 years old, to 1300 mg during teenage years, to 1200 mg daily for people over 50 years. of age
There are many calcium absorption inhibitors in the common diet that should be avoided. These toxic foods can deplete bone mass and also contribute to Osteoporosis. Sodas and other carbonated drinks contain phosphoric acid and caffeine, which make the body acidic, depleting Calcium in the body. Processed foods, white flours, various sugars and aspirin also contribute to Calcium inefficiencies. Many sweets and sugary cereals advertise that they are fortified with excess Calcium, but pay attention to the fact that due to the high content of sugar, Calcium is not properly absorbed by the body.
Weight-bearing exercise and physical activities also build stronger bones in addition to a proper diet. Correct spinal alignment allows the bones in the body to articulate much better, reducing calcium deposits and arthritic change. By being proactive with a whole food diet, avoiding processed foods, weight bearing exercise and exercise, proper spinal alignment and adequate sunshine and supplementation, getting your daily Calcium intake is easier than ever!
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