What Is The Best Description Of A Peer-Reviewed Journal Article Help! I Need More Calcium!

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Help! I Need More Calcium!

Over the past 20 years, much has been written about the importance of calcium in our diet. Many people have resorted to calcium supplements and dairy products as their main sources of nutrition. Calcium is often thought to be solely for bone strength, but it actually does much more than that. Let’s discuss excellent 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 should include 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. In combination with magnesium, it is used for muscle contraction, bone density, tooth integrity, blood clotting, heartbeat, restores the proper pH in our bodies by removing acids and contributes to nerve conduction. Repeated consumption of high-fructose corn syrups and sugars, processed packaged foods containing additives, and hydrogenated oils cause the body’s pH level to become acidic. Many degenerative diseases result from increased acid levels in the body, including: osteoporosis, arthritis, abnormal cell growth and cancer, heart problems, kidney and gallstones, chronic fatigue, tooth decay, and mood swings. Along with calcium and vitamin D deficiency in childhood, common signs to look out for are irritability, tremors and nervousness. Especially in newborns, most of their consumption comes from breastfeeding, and those infants who are bottle-fed will need to get more calcium from other sources.

Calcium can be found in a variety of food sources, including vegetables such as kale, broccoli, asparagus, parsley, cabbage and dark green leafy vegetables. Almonds, sardines, flaxseeds, oats, molasses, figs and watercress also contain good concentrations of calcium. Although dairy products (milk, cheese, yogurt, etc.) are well advertised as excellent sources of calcium, unfortunately most of today’s pasteurization processes (where milk is heated above 160 degrees) kill its nutritional value. Most nutrients become denatured and are not easily absorbed by the body. In addition, due to the high content of phosphorus, milk of animal origin can reduce the level of calcium in the blood. A calcium supplement is also a good bet, but keep in mind that the body absorbs nutrients much better from whole foods like those listed above. Vitamin D works synergistically with calcium, and can be obtained with less than ten minutes of sun exposure per day. A Tufts University study found that women age 65 and older who took the required amount of calcium and vitamin D daily over a three-year period had less bone loss and less fracture.

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 bones in the body to become porous and weak, with greater susceptibility to fracture. In fact, approximately 44 million Americans currently suffer from osteoporosis. Do you have PMS? According to a study conducted by the American Journal of Obstetrics and Gynecology, it was found that of nearly 500 women, “calcium effectively reduced a wide range of PMS symptoms by as much as 50%. Consumed daily, a 50% reduction was seen in food cravings, headaches, bloating and mood swings.”

According to Kristi Monson, PharmD, the recommended daily allowance of calcium from natural dietary sources increases with age, from 500 mg in young children, 800 mg for 4- to 8-year-olds, to 1,300 mg during the teenage years, to 1,200 mg per day for the elderly. from 50 years of age.

There are many calcium absorption inhibitors in the normal diet that should be avoided. These toxic foods can deplete bone mass and contribute to osteoporosis. Sodas and other carbonated drinks contain phosphoric acid and caffeine, which make the body acidic, reducing calcium in the body. Processed foods, white flour, various sugars and aspirin also contribute to calcium inefficiency. Many sweets and sweet flakes boast that they are enriched with excess calcium, but be aware of the fact that due to the high sugar content, the body does not absorb calcium properly.

Weight training and physical activity also build stronger bones along with proper nutrition. Proper spinal alignment allows the bones in the body to articulate better, reducing calcium deposits and arthritic changes. By being proactive with eating whole foods, avoiding processed foods, weight training and exercise, proper spinal alignment, proper sun exposure, and supplementation, getting your daily calcium intake is easier than ever!

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