The most abundant mineral, calcium, is stored primarily in the teeth and bones. Unfortunately, many people do not eat the necessary amount of to ensure they get the calcium their body needs. When a person does not consume enough calcium-rich foods, the body pulls calcium from the bones, which can weaken their bones and teeth.
Additionally, because calcium is pulled from the bones so often, the bones in the body are replaced every decade. However, patients should understand that calcium is needed for other things in the body, including blood clotting, muscle contractions, hormone secretion and optimal nerve transmission.
Calcium that is circulated in the blood helps balance the body’s pH level. When the pH balance becomes disrupted in the body, sleep difficulties, pain, heart disease, edema, high blood pressure, weakness, fatigue and decreased immunity can occur.
What Are the Symptoms of Calcium Deficiency?
- Osteoporosis is when bones become fragile due to a calcium deficiency.
- When calcium is pulled from the teeth, tooth decay may occur.
- A calcium deficiency can cause muscle tension and cramping to occur.
- When the body does not have enough calcium, the pH level in the body can become imbalanced and lead to high blood pressure and heart rhythms
- Weak bones and Bone fractures
- Problems with proper blood clotting
- Weakness and fatigue
- Delays in children’s growth and development
The body needs several vitamins and minerals to properly absorb calcium. These include vitamin D, vitamin K, and magnesium. In order to ensure the body is able to assimilate and use calcium, you must consume foods that contain these important nutrients when you eat calcium.
The recommended daily allowance for calcium depends on the age of the person. For example, adults under the age of 50 should consume 1,000 milligrams of calcium daily. After the age of 50, adults should increase their daily calcium intake to 1,200 milligrams.
A List of The Best 18 Calcium Rich Foods
- Whey Protein – 3 scoops (75-90 grams) provides 600 mg of calcium, which is 60 percent of the recommended daily allowance.
- One cup of milk provides 300 milligrams of calcium, which is 30 percent of the recommended daily allowance (RDA).
- Six ounces of Kefir or yogurt provides 300 milligrams, or 30 percent, of the recommended daily allowance.
- A cup of cooked Kale yields 24 percent or 245 mg of calcium.
- White Beans – ½ cup uncooked/about 1 cup cooked provides 242 mg of calcium or 24% RDA.
- One ounce of cheese provides 224 milligrams of calcium.
- Two ounces of sardines with bones supplies 217 milligrams of calcium.
- Kidney Beans – ½ cup uncooked/about 1 cup cooked provides 180 mg of calcium, 18% RDA.
- Sesame Seeds – 2 tbsp provides 176 mg of calcium, 17.6% RDA.
- Collard Greens – ½ cup cooked provides 134 mg of calcium, 13.4% RDA.
- Natto – ¼ cup provides 95 mg of calcium, 9.5% RDA.
- One and a half cups of broccoli has 93 milligrams of the calcium you need.
- Goat Cheese – 1 oz provides 84 mg of calcium, 8.4% RDA.
- Mustard Greens – ½ cup cooked provides 82 mg of calcium, 8% RDA.
- A cup of okra contains 82 milligrams of calcium.
- Almonds are a great source of calcium. Everyone ounce serving provides 76 milligrams of calcium.
- The calcium in a cup of bok choy is 74 milligrams.
- A cup of watercress has 41 milligrams of calcium.
- White Beans – ½ cup uncooked/about 1 cup cooked provides 242 mg of calcium, 24% RDA.
Dairy products and most green leafy vegetables contain calcium. So, consuming them on a daily basis will help ensure that you get the calcium your body needs.
What Does Health Benefits Calcium Offer?
During adolescence and early adulthood, bones solidify and achieve their peak mass. The more mass the bones have at this time, the longer the body can prevent bone loss, or osteoporosis, from occurring.
Osteoporosis is the leading cause of broken bones in elderly patients. In fact, more than 10 million American adults are affected by this condition.
Studies have shown that consuming ample amounts of calcium can reduce the risk of colon and rectal cancers; however, more studies need to be completed to determine if calcium supplements can help decrease a person’s colorectal cancer risk.
Additionally, calcium supplements can lead to heart attacks; therefore, most physicians recommend getting this important mineral from food to decrease the risk of cardiovascular disease.
Calcium helps bind fat in the digestive system to help prevent the body from absorbing excess fat. Therefore, increasing your calcium intake can help to lower your body weight.
Original post – Top 10 Calcium Supplements 2017 and Top 18 Calcium-Rich Foods