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Calcium for bone health |
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john mark |
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| Author: Homeherb |
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Calcium is the most abundant mineral in the human body, has several important functions. Calcium is present in variable amounts in all the foods and water we consume, although the main sources are dairy products and vegetables. Calcium is stored in the bones and teeth where it functions to support their structure, and not only that it’s also found in blood, muscle, and the fluid between cells. Majority people don't get enough calcium from regular diet.
One of the important aspect of good health is the condition of our bones. To keep your bones strong, eat foods rich in calcium. Some people have trouble digesting the lactose found in milk and other dairy foods, including cheese and yogurt. Most supermarkets sell lactose-reduced dairy foods. Many nondairy foods are also calcium-rich.
Advises to fulfill the calcium needs:
The following are tips to help you meet your calcium needs each day:
Use low fat or fat free milk instead of water in recipes such as pancakes, mashed potatoes, pudding and instant, hot breakfast cereals.
Blend a fruit smoothie made with low fat or fat free yogurt for a great breakfast.
Sprinkle grated low fat or fat free cheese on salad, soup or pasta.
Choose low fat or fat free milk instead of carbonated soft drinks.
Serve raw fruits and vegetables with a low fat or fat free yogurt based dip.
Create a vegetable stir-fry and toss in diced calcium-set tofu.
Enjoy a parfait with fruit and low fat or fat free yogurt.
Complement your diet with calcium-fortified foods such as certain cereals, orange juice and soy beverages.
Calcium Deficiency Symptoms:
One of the major symptoms of a deficiency of this important mineral are skeletal abnormalities. Osteopenia(is the presence of less than normal amount of bone), Osteomalacia(is the failure to mineralize the bone matrix, resulting in a reduction of the mineral content of the bone), osteoporosis (resultant of Osteopenia if not treated ) and rickets may all be caused by calcium deficiency.
Experts views related to common deseases:
Experts say that the disease occurs at all ages and has its roots in childhood eating habits. In addition to a diet low in bone-building calcium and other nutrients, risk factors include eating disorders, steroid medications, and low levels of either estrogen in women or testosterone in men. Excessive alcohol, soft drink and salt intake, smoking and a sedentary lifestyle also contribute to the bone-thinning process.
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