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Calcium
- 2-21-2010
- Categorized in: Natural Remedies
Many people think that just by drinking a glass of milk a day and are consuming the amount of calcium your body requires.
However, Is that the correct dose or, conversely, the amount is less than body requirements which could trigger a serious weakening of the bones?
It is important to note, first, that not only children but also require calcium adults need to keep your body in good condition and, particularly, their bone structure.
In this sense, according to research, experts have recommended that calcium intake should be as follows:
Women between 11 and 24 years of age and youth and pregnant women (or those who are breastfeeding their babies) should eat at least 1,200 milligrams of calcium daily, the equivalent to about four glasses of milk eight ounces, daily.
For adults over 24 years of age, the amount should be about 800 milligrams of calcium a day: the equivalent of three glasses of milk.
However, what happens if we consume less than the recommended amounts? One consequence of this deficiency is osteoporosis which only affects the United States, at least 25 million people. This disease is a serious deterioration of the bones (or softening) leading, among other consequences: fractures, curvature of the spine, bone thinning, and severe pain.
However, in relation to osteoporosis, but calcium plays a key role in this disease, other factors also exacerbate. Among them: a sedentary lifestyle, smoking, and certain genetic disorders.
It is, after 35 years when it is necessary to pay greater attention to the reinforcement of calcium because it is around this age they begin, inevitably, the severe bone attrition being dangerously acute over time.
In the specific case of women, the risks are even greater than in men because the sharp decrease in hormone (estrogen levels) that accompanies menopause greatly accelerates bone wear augmentation
It seems, at first glance, that the solution to this problem is to eat one or several glasses of milk a day. However, it is important to remember that, if consumed whole milk, it could be harmful in the case of adults, because while the body is supplied with calcium, also receive an excess of animal fat that often raise the level of cholesterol in the blood and excess calories lead to an undesirable increase in weight which is closely related to cardiovascular disorders.
Another issue to be taken into account is that milk, either whole or skim, as not everyone loves or cause digestive disorders. Because of this, we must find other foods rich in calcium and, in turn, are low in fat and provide few calories.
So what you can do about it? You could take calcium supplements. However, many doctors believe it is better to get calcium directly from foods in their natural form.
Therefore, it is presented, then a list of foods that provide enough of this essential mineral for the body:
Milk and dairy
- yogurt
- curdled milk
- skim milk, and
- low-fat cheeses.
Vegetables:
- spinach, broccoli, cabbage,
- cauliflower, beet, turnip, collard, and dandelion.
Fruits
- figs
- orange.
Other foods:
- sardines in oil,
- salmon,
- almonds, and
- beans (especially whites and soy).
Finally, it is important to note that not only milk products provide calcium but other foods such as vegetables and fruits which we consume to the amount of calcium supplement that our body requires daily.
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