Health Benefits of Calcium and Its Source
Calcium is one of the most vital minerals when it comes to structural development. The daily advisable consumption of calcium for adults is 1,000 milligrams, while children only need 800 milligrams.
How Is Calcium Important?
The most obvious reason why you need calcium in your daily diet is the formation and strengthening of bones including teeth. Calcium is especially vital for children and young adults. The absorption of this mineral is greatest at the age of twenty, but once you hit thirty, the absorption rate lowers..
Over the past few years, calcium has been proven to play a part in weight loss. Calcium helps in the emulsification of fats into energy and water. This means that little or no fat is stored in the body, which can help reduce general weight as well as prevent fat-related ailments, like obesity and heart complications.
Calcium is known to be a very effective antioxidant, which translates into the ability to fight radical cells and elements that are found or develop in the body, like cancer cells. Therefore, by taking the right amount of calcium, you could increase chances of fighting cancer.
About 99 percent of your body’s calcium is stored in the bones. However, the remaining one percent plays a vital role in nerve stimulation as well as muscle coordination. This means that, with the ideal amount of calcium, you can help prevent cardiovascular diseases, since the heart is made up of muscles. Along with boosting cardiovascular health, you will be able to boost your nervous system, which promotes general health and development.
Pre-menstrual syndrome is one of the things that many women go through upon reaching adolescence stage. Without calcium in the body, the hormone that regulates it reacts negatively with progesterone and estrogen, thereby triggering PMS symptoms. For women, by consuming the correct amount of calcium, PMS symptoms could be lessened.
Foods That Provide Calcium
Even though dairy products such as yogurt, cheese and milk are best known as the major sources of calcium, this mineral can also be derived from other foods. Included in these foods is: broccoli, turnip, kale, mustard and of course cabbages.
Also, canned shrimp, salmon and sardines, are rich in calcium. In the case of salmon and sardines, even their bones are a good source of this essential mineral.
Bean curd (simply known as Tofu) is also enriched with calcium; more so because it is made using calcium sulfate as a setting compound. Additionally, tofu contains protein which helps in the absorption of calcium. Also, there are fortified foods that have added micronutrients or vitamins. Drinks such as juices can be an additional source of calcium.
From the above, it is clear that calcium is important for all and that it’s easy to acquire the recommended amount from your diet.