Calcium is one of the essential nutrients for bone and teeth development. It is required for various functions.
Proper intake of calcium is crucial as it is lost daily. So know about it in detail its benefits, dosage and healthy source.
1. Strengthen Bone and Prevent Osteoporosis
Bone is the important part that provides support to the body. So it is vital to take care
of nourishment of the bone.
It is required for proper development and nourishment of bone. It is required to provide enough nourishment for preventing weakening of bone.
With a deficiency of calcium risks like osteoporosis and arthritis increases.
Calcium absorption decreases as age pass. Teenagers have a high rate of absorption than people at age 30.
To prevent these complications, it is suggested to increase Vitamin D rich foods. Vitamin D improves body function to absorb calcium.
2. Protect From Cancer
Calcium is also effective to protect from cancer. Enough intake can protect from the breast, Cortisol and ovarian cancer.
Tips: It is not preferred to overdose supplement but depend on natural sources.
3. Healthy Heart
Calcium is crucial for bone. But it is also required by heart and nervous system.
Appropriate intake protects from heart disease like blood pressure and hypertension.
Cardiac muscles and nervous system requires calcium-ions for contraction and exertion.
4. Weight Loss
Eating calcium-rich foods can prevent the storage of fat.
In research, it is found to prevent storing of fat cell and increase metabolism to burn more fat. So eat calcium-rich food to lose weight.
5. Kidney Stone
Still now it was said that eating calcium-rich is the cause of kidney stone.
But eating calcium-rich natural foods prevents kidney stone. It is due to excess supplementation. So depend on natural foods like vegetables, nuts and cereal.
6. Pre-Menstrual Syndrome
Low-calcium and Vitamin D lead to calcium reacting negatively to estrogen and progesterone. So make the balance of calcium and Vitamin D.
7. Blood Pressure
It regulates cardiac muscle nervous system that helps to maintain blood pressure.
8. Healthy Teeth and Gum
Strong teeth and gums are a symbol of healthy nutrition. Eat nutrient rich food to improve gum health.
9. Brain Health
Apart from teeth and bone, it is also required for the brain. It boosts brain function by increasing the supply of electrical signal within the nervous system.
Natural sources of foods
- Soybean
- Milk, cheese, yogurt
- Fish
- Dry herbs
- Almond, Brazil Nut
Daily Dosage
- 0-12 month child — 525mg
- 1-6 month child — 450mg
- 7-10 month Youth — 550mg
- 11-18 month Teenager —1000mg
- Adult — 700mg
ref: 1
See also: Importance of Calciums For Women
Vegetables And Fruits Rich In Calciums
Concluding
As we know calcium, it most important nutrient for bone, teeth, and other function.
So depend on the natural-source as it is prevented from an overdose.
If you want supplements, then try it with a healthy diet. Never exceed calcium intake above 500mg through supplements.
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