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Health Benefits Of Calcium

Calcium is one of the main nutrients that the body requires in order to overcome the problems of high blood pressure, heart attack, premenstrual syndrome and colon cancer. One of the main health benefits of calcium is that it helps in keeping the bones strong and healthy. Read further to explore information about calcium health benefits…
Owing to the advantages of calcium, the market today is flooded with innumerable kinds of calcium supplements including calcium

carbonate, calcium gluconate, calcium citrate, calcium citrate malate, calcium lactate and calcium phosphate. Calcium helps to ensure that your teeth are strong and thus prevents dental problems from torturing you. The consumption of calcium helps in facilitating the movement of nutrients across cell membranes.
By keeping the bones healthy, calcium paves way for prevention of osteoporosis. Calcium intake helps in relieving backache by strengthening your backbone. Calcium helps to keep a check on the blood pressure and also it aids in muscle contraction, thereby enabling the heart and blood vessels to perform their functioning effectively. The best sources for calcium intake are low fat dairy products, fruits and vegetables. So, make it a point to drink milk regularly and also consume other calcium rich foods, so as to promote your health fitness.
Best Sources Of Calcium: Calcium is the main component of bones and teeth. It is essential for growth in children, and helps to ensure efficient muscle contraction and blood clotting. It is also useful for lower blood pressure. Our bodies use calcium to help our heart, muscles and nerves work properly.
Our bodies cannot make calcium it self so, we must get it from the foods we take. When we eat calcium rich food the calcium enters our blood and is carried to the organs to perform the work that is needed. The extra calcium we eat is stored in our bones & when there is deficiency of calcium from food, the body will take the calcium from our bones to meet its needs. Milk and dairy products are among the major sources of calcium. Milk is one of the best providers of calcium in the diet.
A 200ml glass of milk provides 55 per cent of the calcium to a six-year-old child. Cheeses and yogurts are also good sources of calcium and according to The Dairy Council- three dairy products a day are recommended to meet the daily requirement. People in the age group of 19-50 are recommended to consume about 1,000 mg of calcium per day, while for people in 50s; it should be approximately about 1200 mg per day. Other then milk & dairy products there are several other types of non-dairy sources of calcium that you can opt as to ensure your daily calcium intake.
The soft bones of fish, as with sardines, pilchards and tinned salmon, provide us with valuable calcium. Other useful sources include Soya bean products, such as tofu, as well as sesame seeds, nuts, white bread, dried fruit, pulses and green leafy vegetables. Okra and curly kale are also rich vegetable sources of calcium. Soya milk alternatives, bottled water, breakfast cereals and orange juice are also fortified with extra calcium.

Here is presented a chart indicating good sources of calcium:



Calcium (In mg)

Yogurt, plain, low fat 8 oz 415
Skim milk 1 cup 306
Spinach, frozen, Boiled 1 cup 291
Yogurt,plain,whole milk 8 oz 275
Cheese food, pasteurized American 1 oz 162
Cottage cheese,1% milk fat 1 cup 138
Baked beans, canned 1 cup 154
Oranges 1 cup 72
Trail mix (nuts, seeds, chocolate chips) 1 cup 159
Almonds 1 oz (24 nuts) 70
Black eye peas, boiled 1 cup 211
Green peas, boiled 1 cup 94
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