Bombarded by milk commercials, most people know that calcium is required for strong bones and teeth, but do not realize how vital this mineral actually is. Parts of your body that you wouldn't expect require calcium to perform their day to day functions.
Muscles need calcium to contract and retract normally; this also means that your heart needs calcium to keep a steady pulse. Your nerves need calcium to send and receive messages properly. Without calcium your brain would have great difficulty processing the massive amounts of information it must cope with each day. Your bones are actually warehouses for calcium; in addition to providing structure and support for your body, they distribute calcium for the rest of your body. Your muscles and nerves are the last parts of your body to feel the effects of calcium deficiency: your bones dissolve themselves to make sure your heart ad mind get enough of this essential mineral.
While milk, yogurt, and other dairy products are good sources of calcium, what are lactose intolerant people to do? Fortunately, there are plenty of other sources for calcium - and no, you do not have to take pills. Kale actually has more calcium by weight than milk - however, you would need to eat a lot of this leafy plant to get as much calcium as a glass of milk. Broccoli is also a good source of calcium. Spinach and swiss chard both have calcium, but it has been found that chemicals within these plants inhibit the body from absorbing most of the mineral. Calcium enriched orange juice and other fruit juices are also good sources.
Calcium supplements provide additional insurance against calcium deficiency. If you drink two glasses of milk or fortified orange juice a day, then you only need to take one 600mg Calcium supplement a night. Try to buy a brand of supplements that contain calcium citrate,which is the form of calcium that is easiestly absorbed by the body. In addition, make sure that your supplement also has plenty of vitamin D, which is necessary for calcium absorption.
Too much calcium can be a very unpleasant thing. Excess calcium gathers in your kidneys, where it forms kidney stones. These jagged little rocks can hurt as you expel them from your body. To prevent this from happening in the first place, drink plenty of water a day to keep the excess calcium from sitting in your kidneys - water also has many other healthful effects, so this is highly recommended. Also do not get more than 2000mg of calcium a day - this amount is the limit the body can effectively use each day. Also, your body can only absorb up to 700mg of calcium at a time, so taking two high potency calcium supplements at a time is just a waste of money.
If you are serious about building and maintaining peak bone loss, then you should consider taking zinc and magnesium supplements as well. A good multi-mineral that contains boron is also advisable because this will ensure your bones get the trace minerals they need.
Calcium can be leeched out of your body by too much caffine and/or too much phosphorous. Calcium, magnesium, and phosphorous, should balance each other, if you becomes too lopsided, then the other two suffer. Phosphorous is more plentiful than most people think. Carbonated beverages are rich in this mineral. Remember, it is important to achieve a balance between these three minerals, do not cut out one for the sake of the other two - your bones and health will suffer because of it.
Getting the proper amount of calcium can take some work and some insight into how the body absorbs food and uses the nutrients it absorbs. However, with a little planning, it is easy to fall into an optimal calcium diet, for which, your bones, muscles, and nervous system will thank you.
Food Based 500 mg Calcium & 1,000 mg Magnesium Comprehensive Bone & Muscle Support Soothes Sore Muscles Bio-Available Mineral Forms Dietary Supplement...More at iHerb.com
Calcium is necessary for the development of strong bones and teeth, also relieves muscle cramping, risk of colon cancer, maintain regular heart beat, ...More at Herbspro.com
Epinions.com periodically updates pricing and product information from third-party sources, so some information may be slightly out-of-date. You should confirm all information before relying on it.
- Add to My Yahoo!: 
- Add to Google Homepage: 
© 1999-2009 Shopping.com, Inc.