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Calcium is important in diet and nutrition

Calcium in diet

Calcium is the most plentiful mineral found in the human body. The teeth and bones contain the most calcium. Nerve cells, body tissues, blood, and other body fluids contain the rest of the calcium.

Basic function of Calcium

Calcium performs a number of basic functions in your body. Your body uses 99 percent of its calcium to keep your bones and teeth strong, thereby supporting skeletal structure and function. The rest of the calcium in your body plays key roles in cell signaling, blood clotting, muscle contraction and nerve function. Cells use calcium to activate certain enzymes, transport ions across the cellular membrane, and send and receive neurotransmitters during communication with other cells. As an electrolyte, or a particle that helps conduct electricity in the body, calcium is also one of the key players in maintaining a regular heartbeat.

Nutrient Interactions

Calcium can affect how your body absorbs and uses other nutrients. In nature, calcium carries a very small electrical charge, which is why it can conduct electricity within your body. Because your body only absorbs a certain number of charged particles at once, the presence of calcium may cause a temporary lower absorption rate of other naturally charged minerals, such as iron, zinc and magnesium. The decreased absorption of these minerals may not be severe enough to cause nutritional deficiencies, but healthcare professionals recommend consuming any supplements of these minerals at least 2 hours before or after you eat calcium-rich foods.

Calcium helps your body with:

Building strong bones and teeth
Clotting blood
Sending and receiving nerve signals
Squeezing and relaxing muscles
Releasing hormones and other chemicals
Keeping a normal heartbeat

Sources of calcium

Selection of food that is rich in calcium, copy space

Milk, cheese and other dairy foods
green leafy vegetables – such as broccoli, cabbage and okra, but not spinach
soya beans
tofu
soya drinks with added calcium
nuts,Almonds
Beans and Lentils
bread and anything made with fortified flour
fish where you eat the bones – such as sardines and pilchards

How much calcium do I need?

Adults aged 19 to 64 need 700mg of calcium a day.

You should be able to get all the calcium you need from your daily diet and if you find it difficult to find how much calcium you need per your body and health conditions, give us a call, we will help you with this and also exact dose of calcium can be obtained from us.

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