Calcium is an essential component of the overall nutrition and health of the body. It contributes to the many basic functions of the body like disease prevention and absorption of necessary nutrients. To attain optimal health and nutrition, it is advised to consume between 1000 to 1200 milligrams calcium per day both for men and women. It performs several basic functions in your body like to keep your bones and teeth stronger and supports the skeletal structure. It further plays an important role in cell signaling, muscle contraction, blood clotting and nerve function.
Calcium Rich Foods
This is one of the most important minerals for our body that helps to form and maintain teeth and bones healthy. The appropriate level of calcium can help you to prevent from osteoporosis and keep your heart beat normal. Today we have many calcium rich foods that help to overcome from its deficiency. The best source of calcium is dairy products like milk, buttermilk, cheeses, and yogurt.
Dairy products contain rich amount of calcium content and your body can easily absorb them. These dairy products have another benefits as well like, milk is also a good source of phosphorus and magnesium, Yogurt, buttermilk and cheese have low fat content. Many research cleared that Vitamin D is needed to absorb calcium in body so consume good amount of Vitamin D as well. Other main sources of calcium include Green leafy vegetables like collards, broccoli, mustard greens, kale, turnip greens, Chinese cabbage, and bok choy. Other foods such as orange juice, tofu, cereals, soy milk and so on, are also included in the category of calcium rich food and considered as best alternate for the people who don’t like dairy products or follow vegan diet.
If you are suffering from the Calcium deficiency, then you can follow many multivitamin-mineral supplements. Before taking any supplement, consult with your doctor first because some calcium supplements may also contain other nutrients or may have side effects as well. So, make sure you are taking accurate supplement as per your body needs. The two most commonly found form of calcium in many supplements are citrate and carbonate, check the labels on the Supplement Facts panel to be sure about the accurate amount of calcium. Its deficiency can affect the absorption of other essential nutrients like zinc, magnesium and iron. Various healthcare experts recommend that if you are taking any supplements so at least 2 hours before or after you should eat foods high in calcium content.
If you have sufficient amount of calcium content in your body, you can reduce the risks of colorectal cancer and lower down the systolic blood pressure. In addition to this, it can also help you to reduce the chances of osteoporosis and obesity. So, if you have a deficiency of calcium, start eating calcium rich foods and contact best healthcare provider to know best calcium supplement.