Help! I need more calcium!

Health Fitness

During the last 20 years, there has been a lot of press about the importance of calcium in our diet. Many people have turned to calcium supplements and dairy as their main dietary sources. Calcium is often thought of solely for strengthening bones, but in fact, it does much more than that. Let’s look at the great dietary sources of calcium and the effects on the body if there is a lack of calcium in the diet.

Calcium is a necessary mineral that we must know in our diet. According to a study by the US Department of Agriculture (USDA), more than 75% of Americans do not meet current dietary recommendations for calcium. Along with magnesium, it is used for muscle contraction, bone density, teeth integrity, blood clotting, heartbeat, restores the proper pH in our body by removing acids, and contributes to nerve conduction. . Repeated consumption of sugars and high fructose corn syrups, and processed packaged foods that contain additives and hydrogenated oils cause the body’s pH level to become acidic. Many degenerative diseases stem from elevated acid levels in the body, including: osteoporosis, arthritis, cancer and abnormal cell growth, heart problems, kidney and gallstones, chronic fatigue, tooth decay, and mood swings. With childhood calcium and vitamin D deficiency, common signs to look for are irritability, tremors, and nervousness. Especially in newborns, much of their consumption comes from breastfeeding, and bottle-fed babies will need to get more calcium from other sources.

Calcium can be found in a wide variety of food sources, including vegetables such as kale, broccoli, asparagus, parsley, cabbage, and dark green leafy vegetables. Almonds, sardines, flaxseed, oats, molasses, figs, and watercress also contain good concentrations of calcium. Although it is well advertised that dairy products (milk, cheese, yogurt, etc.) are excellent sources of calcium, unfortunately most of the current pasteurization processes (when milk is heated above 160 degrees) nullify its nutritional value. Most nutrients are denatured and are not easily absorbed by the body. In addition, due to its high phosphorus content, milk of animal origin can counteract blood levels of calcium. Calcium supplementation is also a good option, but keep in mind that the body does a much better job absorbing nutrients from whole foods like the ones listed above. Vitamin D works synergistically with calcium and can be obtained with less than ten minutes a day of sun. A Tufts University study found that women 65 and older who took the required dose of calcium and vitamin D daily over a three-year period experienced less bone loss and incidence of fractures.

Due to the higher incidence of osteoporosis in women, many women are much more aware of consuming more calcium in their diet. Osteoporosis causes the body’s bones to become porous and weak, with increased exposure to fractures. In fact, approximately 44 million Americans currently suffer from osteoporosis. Do you experience premenstrual syndrome? According to a study in the American Journal of Obstetrics and Gynecology, it was shown that of nearly 500 women, “Calcium was shown to effectively reduce a wide variety of PMS symptoms by up to 50%. Consumed daily, 50% was shown a reduction in the occurrence of food cravings, headaches, bloating and mood swings. “

According to Kristi Monson, PharmD, the RDA for calcium from natural dietary sources increases with age, from 500 mg at toddler age, 800 mg for people 4 to 8 years old, to 1,300 mg during adolescence, to 1200 mg per day for people over 50 years old. old.

There are many common dietary calcium absorption inhibitors that should be avoided. These toxic foods can deplete bone mass and contribute to osteoporosis. Soda and other carbonated beverages contain phosphoric acid and caffeine, which cause the body to become acidic, depleting calcium in the body. Processed foods, white flours, various sugars, and aspirin also contribute to calcium inefficiencies. Many sweets and sugary cereals tout that they are fortified with excess calcium, but be aware that due to the high sugar content, calcium is not adequately absorbed by the body.

Weight-bearing exercise and physical activities also strengthen bones in addition to a proper diet. Proper spinal alignment allows the body’s bones to articulate much better, reducing calcium deposits and arthritic change. By being proactive with a whole food diet, avoiding processed foods, weight training and exercising, proper spinal alignment, and adequate sunlight and supplements, getting your daily calcium intake is easier than ever! !

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