There is nothing better than starting the morning with a good cheese sandwich that gives us the right amount of energy for the whole day. This energy comes mainly from the calcium content of the cheese. Calcium does not really need a presentation, since most people know its benefits, such as its contribution to the normal growth process and its importance for bone health. Most people know how important it is to consume calcium more than any other mineral. But the benefits of calcium go beyond this. The intake of calcium can lead to an improvement in our quality of life in many surprising ways.
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Calcium intake
Before analyzing the amazing benefits of calcium, we believe it is important to keep in mind that you probably do not consume enough. The recommended dietary intake is 500 to 800 mg per day for children, 1200 to 1300 mg of calcium per day for adults, 1000 to 1300 mg per day for women who are breastfeeding and 1500 to 1400 mg of calcium for people who are doing Exercise regularly.
As you can see in these recommendations, calcium intake is important at all stages of our development and its importance increases at advanced ages. One of the most common reasons for this is osteoporosis, a common disease that causes bone loss. Unfortunately, there is currently no way to prevent the disease and its primary treatment is through preventive and protective measures, such as switching to a diet rich in calcium, vitamin D and bone-building exercise. As stated, treating osteoporosis is just one of the reasons to increase your calcium intake, and you are about to discover some of its amazing benefits ...
Surprising benefits of calcium intake:
1. Calcium and dental health
Studies conducted in countries around the world show that the consumption of calcium-rich foods, such as dairy products, provides protection against dental caries. These foods not only help to prevent a decrease in post-meal pH and damage to the tooth enamel, but calcium and other components also contribute to the mineralization process, the insertion of minerals in the tooth, which strengthens the teeth and prevents dental caries Another positive effect of calcium on teeth was reinforced by a study published in the American Journal of Medicine, which addressed the relationship between calcium and vitamin D intake and tooth loss in old age. The study included 145 healthy women over the age of 65 who provided researchers with information on the rate of their teeth falling in relation to high calcium content (at least 1000 mg / day) and vitamin D intake. The researchers concluded that the intake of calcium in combination with vitamin D can help strengthen teeth and improve resistance to falling.
2. Calcium and kidney stones
Many believe that high calcium intake causes kidney stones, a disease that creates mineral crystals in the kidneys or urinary tract. The reason for this is that there are several types of such crystals and about 80% of the cases are stones, most of which are formed by calcium. Despite this fact, calcium itself is not your enemy and reducing its consumption does not reduce the possibility of suffering this phenomenon. Studies have shown that calcium derived from milk reduces the risk of kidney stones, unlike calcium supplements in tablets that do not affect the risk. This argument is reinforced by Dr. Allan Jhagroo of the National Kidney Foundation of the United States, who proposes to reduce the intake of salt, instead of calcium, to prevent the development of kidney stones.
3. Calcium and reduction of the level of cholesterol in the blood
Almost all people over 50 are aware that they need to monitor their blood cholesterol levels if they want to live a good and long life. To achieve this goal, it is known that the dangerous accumulation of bad cholesterol (LDL) in the body should be avoided by avoiding the excessive consumption of foods such as red meat, foods with a high content of saturated fats and commercial food products. In addition to these important habits, you should also know what you should eat and, surprisingly, calcium-rich foods are on this list. Studies conducted in recent years show that high calcium intake can help reduce total cholesterol and bad cholesterol and increase good cholesterol. In a 1993 study, high calcium intake reduced total cholesterol by 6 percent and LDL levels by 11 percent.
4. Calcium and hypertension
One of the lesser known functions of calcium in the body is to help the walls of the blood vessels shrink and expand. When the body does not have enough of this mineral, it is difficult to adjust the width of the blood vessels to the amount of fluid that passes through them, a failure that can lead to an increase in blood pressure. However, when you consume enough calcium there is a decrease in the risk of hypertension problems, as demonstrated in a study on the dietary habits of the Mediterranean population conducted in 2002.
Calcium intake is especially important for people whose blood pressure is affected by high salt intake, people who suffer from systolic blood pressure, people who are affected by diuretics and women with high blood pressure associated with the pregnancy. The fact that calcium contributes to lower blood pressure contributes indirectly to the health of our heart, which means that its consumption has a positive effect on one of our most important organs.
How to consume more calcium
After you have learned some of the amazing benefits of calcium and the large number of processes in which you are involved, you may want to make changes in your daily diet to consume more. Just before you run into the kitchen and open the refrigerator, you should know that studies show that the calcium absorption rate of food is only around 30%. The reasons for this include the adverse effects of certain foods or supplements, the lack of ingredients that promote absorption in the body and more. Since none of us wants to consume artificial calcium supplements that can do more harm than good, you should know some rules and advice to help you improve your natural calcium intake effectively:
- Avoid products rich in calcium in combination with coffee or tea: these drinks, as well as hot chocolate, have a high concentration of oxalic acid that reduces the absorption of calcium in the body. This substance is also found in leafy vegetables and is one of the factors that explain that the calcium absorption of spinach, which is a healthy and nutritious vegetable, is only 5%! To avoid the effect of oxalic acid, it is advisable to consume calcium mainly as part of a dairy meal and drink coffee or tea only about an hour after eating.
- Choose calcium-rich dairy products: despite myths and rumors, dairy products are still a recommended source of calcium for the body. To make the most of them, you should choose dairy products that are especially rich in calcium to reach the daily amount needed. For example, high-quality ricotta cheese has between 500 and 620 mg of calcium per 100 grams, half the amount needed for an adult or ⅔ of the amount needed for a child.
- Do not forget to consume vitamin D: as already mentioned, vitamin D is very important in terms of calcium absorption, dental health and bones. Sunlight allows the body to produce this vitamin in the cells of our skin, but exposure to the sun is still not enough. Most foods rich in vitamin D are also high in calories (eg, fatty fish, egg yolk, etc.), so it is best to get it from dairy products such as ricotta.
- Pay attention to fat: as mentioned above, eating certain cheeses and dairy products is a great way to improve your calcium intake, but many people are in the fence because of the fat percentage of these products. It should be noted that in dairy products with low fat content (0-1.5%), the absorption of calcium is relatively low. This does not mean that you have permission to eat fatty cheeses, but to allow as much calcium absorption as possible with reasonable calories, it is recommended to consume dairy products with 3-5% fat.
- Add vitamin C to foods that include foods rich in calcium: in addition to being an important vitamin in itself, with many contributions to the health of the body, vitamin C can also improve the absorption of calcium. Thanks to this ability, it is recommended to combine calcium-rich foods with products rich in vitamin C: a bowl of strawberries with cheese, a glass of refreshing orange juice after a ravioli rich in cheeses or vegetables such as broccoli and red pepper along with sauces rich in calcium.
- Calcium, iron and magnesium supplements: although our body needs many different minerals, not all must be ingested at the same time because it can damage its absorption in the body and its ability to perform its tasks. For example, taking iron or magnesium supplements that reduce calcium absorption should be taken about an hour later.