- Calcium helps to build strong bones and teeth
- Calcium regulates muscle contractions, including your heartbeat
- Calcium makes sure blood clots normally
Foods:
- Milk, cheese, curd and other dairy foods
- green leafy vegetables – such as curly kale, okra and spinach
- Foods and drinks with added calcium
- Bread and anything made with fortified flour
- Fish where you eat the bones
- Beans and lentils
- Tofu
- Seeds like sesame, chia seeds
- Dry nuts like almonds, cashews.
Supplementation:
The bones and teeth contain over 99% of the calcium in the human body. Calcium is also found in the blood, muscles, and other tissue. Calcium in the bones can be used as a reserve that can be released into the body as needed. The concentration of calcium in the body tends to decline as we age because it is released from the body through sweat, skin cells, and waste. In addition, as women age, absorption of calcium tends to decline due to reduced estrogen levels. Calcium absorption can vary depending on race, gender, and age.
- Bones are always breaking down and rebuilding, and calcium is needed for this process. Taking extra calcium helps the bones rebuild properly and stay strong.
- Helps with Premenstrual syndrome (PMS)
- Helps with weak and brittle bones (osteoporosis)
- Bone loss in people taking drugs called corticosteroids. Taking calcium along with vitamin D seems to reduce the loss of bone mineral in people using corticosteroid drugs long-term.
- Indigestion (dyspepsia). Taking calcium carbonate by mouth as an antacid is effective for treating indigestion
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References:
Vitamins and minerals – Calcium – NHS (www.nhs.uk)
Top 15 Calcium-Rich Foods (Many Are Non-Dairy) (healthline.com)
Top 10 Calcium-Rich Foods (webmd.com)
CALCIUM: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews (webmd.com)
Calcium and calcium supplements: Achieving the right balance – Mayo Clinic