Calcium

Calcium is the most plentiful mineral in the body. Teeth and bones contain the most calcium followed by nerve cells, body tissue and blood.

The function of calcium is to form and maintain strong healthy teeth and bones. It also clots blood, sends and receives nerve signals. It squeezes and relaxes muscles, releasing hormones and keeping a normal heartbeat.  The body needs a proper level of calcium throughout a lifetime. This is in order to prevent osteoporosis ( When bones become brittle and fragile due to a lack of vitamin D or calcium and hormonal changes) That is why it is vital to supplement the body with Vitamin D and Calcium especially if on a poor diet or a diet lacking calcium rich foods.

Main sources of calcium in food are:

 milk
yoghurt
cheese
 buttermilk
The body easily absorbs the calcium from these foods. The amount of calcium in the product is the same whether it is full fat or fat free.

Magnesium

Magnesium and vitamin D help the body to absorb calcium, hence it is important to incorporate a form of calcium that contains both magnesium and vitamin D.

Sources of Calcium

Other excellent sources of calcium are:

broccoli

bok choy

kale

chinese cabbage

spinach

In fact most leafy green vegetable, almonds, sunflower seeds, brazil nuts, tahini, dried beans, lentils, molasses, sardines and salmon.

Calcium is generally added into foods such as:

orange juice

tofu

soy milk

bread

cereals

To get the most calcium out of the calcium rich foods try and cook vegetables for the least amount of time, like grilling steaming or saute. Have more salads, soups and vegetable smoothies, as you can easily combine these calcium rich foods. Roasted nuts and seeds thrown over a salad add a great tasty crunch.

Calcium is also found in many multivitamin-mineral supplements. The amount varies, depending on the supplement. Dietary supplements may contain only calcium, or calcium with other nutrients such as vitamin D. Check the label on the Supplement Facts panel of the package to determine the amount of calcium in the supplement. Calcium absorption is best when taken in amounts of no more than 500 mg at a time.

Tell your doctor about any dietary supplements and medicines you take. Your doctor or pharmacist can tell you if those dietary supplements might interact or interfere with your prescription or over-the-counter medicines. In addition, some medicines might interfere with how your body absorbs calcium.

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