A lot of folks realize that calcium is great for them. Even as little children we understood we should drink milk to produce us grow strong. But just how much calcium do we need? Do I get enough or too much? How much is too much? Read to learn.
Calcium is a vital mineral everyone wants. It cannot be produced by our body. Thus we have to get it from foods we eat or sometimes from nutritional supplements.
Calcium has several functions inside the body including building healthy bones and teeth and stabilising blood pressure. Also, it comes with a significant function in muscle contractions and neurotransmitter release.
Most of the calcium is stored in your bones. It is necessary to get the proper quantity of calcium daily as children to keep the stores up. Our calcium stores deplete as we get older. For this reason, it’s important to get enough as a kid to get the very best potential for keeping healthy levels throughout maturity.
Low calcium levels may lead to illnesses like hypercalcemia or osteoporosis. These states cause serious health problems.
Although studies have demonstrated that a lot of adults (particularly women) aren’t fulfilling their dietary calcium needs. Getting enough calcium is essential. Nevertheless, an excessive amount of calcium could also be a negative thing.
How Much Calcium per Day?
Simply how much calcium you need depends completely on your gender and age. According to National Institute of Health, it’s equal in children which increase with age from 200 mg for babies and up to 1000mg for teenagers. Yet, once into maturity, women and men differ somewhat.
We need more calcium as we age as the calcium in our bones starts to deplete. Men will not need to increase their intake until later in later, but women need to by the time they reach their middle age as menopause decreases the oestrogen hormone resulting in thin bones. Therefore it is crucial that you get an increased consumption of calcium to stop developing calcium deficiency associated illnesses.
Dietary guidelines of US government suggests the following daily intake of calcium for adult men and women:
- Men, 19-30 years – 1,000 mg
- Women, 19-30 years – 1,000 mg
- Men, 31-50 years – 1,000 mg
- Women, 31-50 years – 1,000 mg
- Men, 51-70 years – 1,000 mg
- Women, 51-70 years – 1,200
- Men, 71 years and up – 1,200
- Women, 71 years and up – 1,200 mg
Do You Know The Best Sources of Calcium?
The best means to make sure you happen to be meeting your nutritional needs is with a diet saturated in calcium rich foods. Looking at changes in your diet plan is consistently the top place to begin if you’re worried about your nourishment.
The top calcium rich foods include;
- Almonds – 1 ounce: 76 milligrams (8% DV)
- Cheese – 1 ounce: 224 milligrams (22% DV)
- Bok Choy – 1 cup: 74 milligrams (7% DV)
- Watercress – 1 cup: 41 milligrams (4% DV)
- Yogurt or Kefir – 6 ounce: 300 milligrams (30% DV)
- Okra – 1 cup: 82 milligrams (8% DV)
- Sardines (with bones) – 2 oz.: 217 milligrams (21% DV)
Calcium helps you in maintaining ideal body weight. The body will discharge parathyroid hormone, which stimulates the bones to remove it in your blood stream when there’s a lack of the mineral in what you eat. This keeps the equilibrium. On the other hand, the creation of fat also stimulates and prevents its failure, which may later make you overweight. Mostly, ensure that you will be getting the correct amount of calcium, although not too much, so that obesity doesn’t creep in with other health hazards.
Protects Heart Muscles
Calcium shields your heart muscles. Adequate levels of calcium will help your heart muscles to relax and contract. Also, it helps the nervous system to maintain the
Prevents Kidney Stones
Kidney stones are in reality crystallised deposits of calcium as well as other minerals. Earlier, it was thought too much calcium causes kidney stones, but the recent studies prove that high calcium intake lowers the risk of kidney stones. Excessive quantities of the mineral within water lead to kidney stones, although simply speaking, dietary calcium doesn’t cause kidney stones.
Ensures a Healthy Alkaline pH Level
Too much sugar, junk food contribute to forming within the body, causing kidney stones. Intaking calcium helps to keep a healthy pH level, improving your health.
By keeping the jaw bone hardy and formidable during your lifetime, which ensures strong fitting teeth where bacteria cannot flourish. So, before gums and your teeth begin giving any trouble to you, make sure you steadfastly keep up a calcium rich diet. Its consumption needs to be high, particularly at young ages, for your kids grows up with healthy teeth.
Being the most mineral that is important, tends to get ignored the most. Calcium is a critical component in virtually any healthy diet.