Organic Source Of Calcium  

Calcium is a vital mineral required for the proper growth and development of bones and teeth. Most people consume milk in order to satisfy this requirement. Almost 70% Americans consume only dairy products for calcium intake. But the highest rate of osteoporosis is also reported from the US. Excessive consumption of dairy products can act adversely causing increase in the risk or breaking bones. Calcium should be consumed in such a way that it gets absorbed by our bones most effectively.

In Asia and Africa, people consume more of vegetables to meet calcium requirement. The average calcium required on a daily basis is 1,200 mg. Magnesium which is present in most vegetables facilitates better absorption of calcium. Hence Asians or Africans suffer from lesser cases of fractures or broken bone. From vegetables or fruits calcium and magnesium will be absorbed in the ratio of 1:1. From dairy products, calcium and magnesium will be absorbed in the ratio of 12:1.

Higher intake of meat for increasing the protein intake which is essential for strengthening bones can lead to increase in the acid levels in the urine and blood. The body will tend to regulate this imbalance by releasing calcium. One can keep meat consumption at optimum levels and increase the intake of vegetables. Some of the best sources of calcium available in natural form are:


    • Collard green: Green leafy vegetables provide plenty of calcium and magnesium. A single cup of boiled collard contains 358 mg of calcium. Other greens are Swiss chard, broccoli, turnip green, bok choy and kale. Spinach is an exemption since it contains high oxalate levels which make absorption of calcium more difficult.
    • Baked beans: Beans are high in calcium content and are excellent non-animal protein. One serving will provide 100mg of calcium. Some options are white beans, navy beans, garbanzos or soybeans in the form of tofu.
    • Oatmeal: 2 packets of instant oatmeal can provide 100 to 150mg of calcium. Quinoais a grain rich in calcium.
    • Sesame seeds: A single tablespoon of sesame seeds contains 88mg of calcium and one-third of the daily requirement of magnesium. The unhulled variety in which the outer shell remains intact is rich in calcium. One can keep it in ground form and add little to salads, soups or breakfast.
    • Almonds: this power-house supplies proteins, calcium, fiber and other minerals essential for strong bones. A single serving will provide 750mg of calcium. When mixed with other dry-fruits, almonds make up a good snack as well.

    More Articles :


    • Benefits Of Magnesium And Calcium
    • Best Absorbed Calcium Supplements
    • Calcium Deficiency Side Effects
    • Foods Rich In Calcium
    • How Much Calcium Chloride Do I Need For Pregnancy ?
    • How Much Calcium Do I Need A Day ?
    • Organic Source Of Calcium
    • Signs Of Calcium Deficiency
    • Sources Of Calcium With Vitamin D Organic Source Of Calcium

     

 

    
 

Nutrition :

• Calcium
• Folic Acid
• Iron

Signs Of Calcium Deficiency      Calcium is an essential mineral required for strengthening bones and teeth in our body. This is available in natural products like eggs, nuts, green vegetables, whole grain, legumes and other dairy products. Calcium is broken down by our digestive system for absorption which is affected by Vitamin D. While major part of calcium is absorbed by our bones, some part is available in the blood stream. Our body uses up the calcium from the bones during short term deficiency. But prolonged depletion of calcium from bones can cause other problems due to deficiency. More..

 


 

 

 
   
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