Calcium is one of the most essential minerals for human growth, development, maintenance and reproduction, and a normal level will sustain healthy teeth and bones, prevent blood clots, improve nerve communication, relax muscles, regulate our heartbeat and release chemicals involved in process regulation. If there is a calcium deficiency, then we may become feeble, break bones, lose teeth and suffer poor heart health. Therefore, it is extremely important that we include at least three servings of calcium rich dairy products in our diets each day.
So where can you find calcium? Most people instinctively think of milk, cheese and yogurt, as dairy products are the most significant source for this essential mineral. The good thing about deriving your calcium intake from milk is that milk also contains phosphorus, magnesium and vitamin D, which help the body absorb and use the mineral more effectively. What you may not realize is that you can also get this essential chemical element from leafy greens, such as broccoli, collards, kale, mustard greens, bok choy and turnip greens. Salmon, sardines, shellfish, almonds, Brazil nuts, fortified soy milk and baked beans are other sources, although you may need to eat a lot to get the kind of levels dairy products contain. A calcium supplement may be taken daily or a few Tums may do the trick. Sometimes, orange juice or bread may have certain calcium levels to help those who are lactose intolerant achieve their daily recommended value.
Typically, adults should aim for 1,200mg of calcium per day, yet having an intake as high as 2,500mg per day appears to be safe, researchers agree. To give you an idea of how many milligrams you may be consuming, consider that a glass of milk contains 300, two ounces of Swiss cheese contains 530, six ounces of yogurt contains 300, two ounces of sardines with bones contains 240, six ounces of cooked turnip greens contains 220 and three ounces of almonds contains 210mg. The ADA recommends 2-3 servings of dairy each day to help you get your bone-strengthening minerals.
Hypocalcemia, which is a calcium deficiency, may result from renal failure, stomach surgery or the use of certain diuretics. As a result, patients who cannot absorb sufficient calcium may experience numbness in their fingers, muscle cramps, convulsions, lethargy, mental confusion or poor appetite, and in the worst cases, abnormal heart rhythms. People with this affliction should be under strict doctor supervision and may need to take a special type of calcium supplement to ensure intake and absorption. Another concern is osteoporosis, or a loss of bone density, which affects more than 10 million Americans, 80% of whom are women, and leads to broken bones, trouble with mobility and pain.
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