Aid! I need more calcium!
Over the last 20 years, there has been a lot of press about the importance of calcium in our diet. Many people have turned to calcium supplements and dairy products as their main dietary sources. Calcium is often thought of as just building strong bones, but in fact, it does much more than that. Let’s discuss the excellent dietary sources of calcium and the effects on the body if there is a lack of calcium in the diet.
Calcium is a necessary mineral that we must know in our diet. According to a US Department of Agriculture (USDA) study, more than 75% of Americans do not meet the current dietary recommendations for calcium. Along with magnesium, it is used for muscle contraction, bone density, tooth integrity, blood clotting, heartbeat, restores the proper pH in our body by removing acids, and contributes to nerve conduction. . Repeated consumption of sugars and high fructose corn syrups, and processed packaged foods that contain additives and hydrogenated oils cause the body’s pH level to become acidic. Many degenerative diseases result from increased acid levels in the body, including: osteoporosis, arthritis, abnormal cell growth and cancer, heart problems, kidney and gallstones, chronic fatigue, tooth decay, and mood swings. With childhood calcium and vitamin D deficiency, common signs to look for are irritability, tremors, and nervousness. Especially in newborns, much of its intake comes from breastfeeding, and those bottle-fed babies will need to get more calcium from other sources.
Calcium can be found in a wide variety of food sources, including vegetables such as kale, broccoli, asparagus, parsley, cabbage, and dark green leafy vegetables. Almonds, sardines, flaxseed, oats, blackstrap molasses, figs, and watercress also contain good concentrations of calcium. Although dairy products (milk, cheese, yogurt, etc.) are well advertised as excellent sources of calcium, unfortunately most of today’s pasteurization processes (when milk is heated above 160 degrees) remove its nutritional value. Most nutrients are denatured and not easily absorbed by the body. In addition, due to its high phosphorus content, milk of animal origin can counteract blood calcium levels. Calcium supplements are also a good bet, but keep in mind that nutrients are much better absorbed by the body from whole foods like those listed above. Vitamin D works synergistically with calcium and can be obtained with less than ten minutes a day of sun. A study from Tufts University found that women 65 years and older who took the necessary dose of calcium and vitamin D daily for a period of three years experienced less bone loss and incidence of fractures.
Due to the higher incidence of osteoporosis in women, many women are much more conscious of consuming more calcium in their diet. Osteoporosis causes the bones in the body to become porous and weak, with increased exposure to fractures. In fact, approximately 44 million Americans currently suffer from osteoporosis. Are you experiencing PMS? According to a study in the American Journal of Obstetrics and Gynecology, it was shown that of nearly 500 women, “calcium was shown to effectively reduce a wide variety of PMS symptoms by up to 50%. Consumed daily, 50% were shown to a reduction in the occurrence of food cravings, headaches, bloating and mood swings.”
According to Kristi Monson, PharmD, the RDA for calcium from natural dietary sources increases with age, from 500 mg for young children, 800 mg for people ages 4 to 8, 1,300 mg during adolescence, and 1,200 mg daily for seniors. 50 years. old.
There are many common dietary calcium absorption inhibitors that should be avoided. These toxic foods can deplete bone mass and contribute to osteoporosis. Sodas and other carbonated drinks contain phosphoric acid and caffeine, which make the body acidic and deplete calcium from the body. Processed foods, white flours, various sugars, and aspirin also contribute to calcium inefficiencies. Many sugary candies and cereals are fortified with excess calcium, but be aware that due to the high sugar content, calcium is not properly absorbed by the body.
Weight-bearing exercise and physical activities also strengthen bones in addition to a proper diet. Proper spinal alignment allows the bones of the body to articulate much better, which reduces calcium deposits and arthritic change. By being proactive with a whole foods diet, avoiding processed foods, weight training and exercise, proper spinal alignment and proper sunlight and supplements, getting your daily calcium intake is easier than ever! !