Calcium is essential for the good functioning of the human-body. It ensures strong, healthy bones and teeth, supports nerve and muscle activity and plays an important role in the process of blood coagulation.
We actually need other nutrients (such as magnesium) to be able to draw in calcium in our bones and several others to be able to keep it there.
• Absorbing and keeping minerals where we need it in the body is greatly influenced by hormonal processes.
Expert Advice:
* The RDA is 1000 mg for 19–50 year-old adults, and to absorb Calcium, your body also needs Vitamin D.
Requirements: If you exceed the upper limit, you may increase your risk of health problems related to excessive dose.
• 19-50 years: 1000 – 2500 mg
• 51-70 years: 1000 – 2000 mg
• 51 and older (Women): 1200 – 2000 mg
• 71 and older: 1200 – 2000 mg
Note:
* Bones undergo a continuous process of renewal. Several Vitamins and mineral deficiencies can cause us to lose Calcium from our Bones and teeth indirectly.
* The average person has about 2-3 kg in their body and the efficiency of Calcium absorption decreases as people age and is present in the body in quantities of 1100–1200g.
* A few foods naturally contain small amounts of Vitamin D (such as canned Salmon Fish with Bones and egg yolks), but you can also get Vitamin D from fortified foods and sun exposure.
* The RDA for Vitamin D is 600 international units (15 micrograms) a day for most adults.
* 99% is stored in our Bones and teeth.
* The remaining 1% is found in our blood and cells where it supports numerous life-sustaining metabolic processes.
* If its blood reserves are insufficient, then our body will draw on Calcium reserves from the Bones in order to maintain essential levels in the blood. This process causes fragile teeth, brittle Bones and even Osteoporosis.
Precaution:
* Research suggest that excessive consumption or drinking of cola-based sodas and Coffee on a daily basis, even multiple times a day, can rapidly deplete Calcium in our body.
• Cola drinks contain phosphoric acid which, if consumed in higher proportion than Calcium, may lead to Bone loss and its deficiency.
• Caffeine is also believed to prevent its absorption.
Health Benefits of Calcium
Bones
• Its essential for good health and a major mineral element of skeleton and teeth development. Our Calcium needs may differ considerably according to gender, weight, age or medical history.
Note:
* The best forms are calcium citrate and calcium citrate malate. calcium carbonate, readily available in most supplement formulas, has a low bioavailability.
Low bioavailability means that is does not dissolve properly in the Digestive tract and is thus poorly absorbed by the body, particularly in people with a long history of Digestive problems.
* Remember it is good to take its supplements along with Vitamin D (to increase absorption) and Magnesium (to ensure it goes in the Bones, rather than joints, heart valves or artery walls).
Foods & Bones
Cardiovascular System
• Its necessary and helpful for the maintenance for normal blood pressure .
Foods & Cardiovascular System
Circulatory System
• It supports hemostasis (the blood clotting process) and aids in blood clotting and other functions.
Foods & Circulatory System
Musculoskeletal System
• Its necessary for nerve transmission as it regulates the activity of the nervous by ensuring accurate muscle contractions (prevents Eye twitching, muscle spasms, tingling or numbness in both the upper and lower limbs).
Foods & Musculoskeletal System
Foods Rich in Calcium
* The Order (column-wise) is from the Highest Level of Calcium Concentration.
1)
Basil (Dried)
2)
Savory
3)
Marjoram (Dried)
4)
Celery Seeds
5)
Sage (Ground)
6)
Oregano
7)
Dill Seeds
8)
Poppy Seeds
9)
Hijiki Seaweed
10)
Rosemary (Dried)
11)
Coriander
12)
Fennel Seeds
13)
Parmesan Cheese
14)
Buttermilk
15)
Parsley (Dried)
16)
Tarragon
17)
Cinnamon
18)
Sesame Seeds
19)
Sesame Butter
20)
Cumin Seeds
21)
Bay Leaves
22)
Whitefish
23)
Arame Seaweed
24)
Wakame Seaweed
25)
Coriander Seeds
26)
Caraway Seeds
27)
Allspice
28)
Kombu Seaweed
29)
Aniseeds
30)
Cloves
31)
Chia Seeds
32)
Agar Seaweed
33)
Sardines
34)
Herring
35)
Dagger
36)
Dark Vegetables
37)
Bok Choy
38)
Broccoli
39)
Kale
40)
Watercress
