The Healthy Benefits of Calcium in Food

Why is calcium important in food? Calcium consists of bones. Calcium is useful in clotting of blood, nerve impulses, the direction of the heart's rhythm. The National Institutes of Health suggested that sufficient calcium consumption is useful to avoid bone breakage. Calcium prevents cancer. It is useful to regulate blood pressure and to maintain weight.

Benefits of calcium in food

Human beings body deposit 99% of calcium in bones & teeth. It is helpful when the constitution of bones & teeth occur. National Institutes of Health revealed this. Human beings body utilizes this 1% of calcium in the transmission of nerve, function of blood vessels, muscle contraction, discharge of hormones and enzymes. Human beings take back deposited calcium from bones & teeth when it is required. So a deficiency of calcium leads to fading of bones and osteoporosis.

Suggestions

The Institute of Medicine suggests that sufficient calcium consumption is essential to keep bones & teeth well. Adults in the age of 19 to 50 require 1,000 mg of calcium per a day. Old age people, the age more than 50 require taking 1,300 mg of calcium per a day. Institute of Medicine suggests that consumption of 2,500 mg and excess of calcium per a day is good for health.

Where is calcium found in food?

What foods is calcium found in foods you may ask? Well, foods with a lot of calcium are milk, Dairy products, yogurt, and cheese? Non Dairy foods with a calcium diet also contain calcium, It is preferable for people who cannot consume dairy products. Calcium rich non dairy diets are tofu containing calcium sulfate, leafy green vegetables, canned salmon or sardines with the bones, Chinese cabbage and broccoli. Calcium rich drinks like soy milk, orange juice, cereals. Some nuts also contain rich calcium, those are almonds and pistachios.

Recommended calcium intake

Calcium rich diet offers sufficient amounts of calcium to people who do not consume a calcium containing diet. Generally in the market calcium-containing products are available such as calcium citrate and calcium carbonate. Calcium carbonate is cheap. But it is necessary to consume calcium carbonate and calcium citrate for good absorption. Calcium citrate is expensive. It is helpful for individuals who suffer from less stomach acid especially in the old age group. An experiment printed in British Medical Journal in 2010 July advises that calcium supplements cause heart attacks. So it is better to consult a dietician before taking calcium supplements.

Taking sufficient amounts of calcium including vitamin D and aerobics is good to keep bones strong. If people have good knowledge of calcium containing diets they can avoid saturated fat. Eat canned wild salmon or sardines as a meal because it contains high amounts of calcium. Eat leafy greens in everyday diet. Prefer to drink calcium in food products like skimmed milk, yogurt, and orange juice.