FOODS HIGH IN CALCIUM

FOODS HIGH IN CALCIUM

Are most of us deficient in calcium? Why is that?

Most people are calcium deficient. Diet is not the major cause because the deficiency is basically from treatments and health issues, including the use of diuretic drugs and kidney failure.

Why is calcium so important?

Calcium mineral helps build healthy bones and teeth. It also helps regulate nerve functions and heart rhythms, blood clotting, and muscle contraction.

Should you supplement? why or why not? If so when (vegan, women, low bone mass, etc) and how much and how often to do it.

Calcium supplements are good, especially for individuals who cannot acquire enough from food sources, such as lactose intolerant or vegan. I recommend a daily intake of between 1000-1200 mg. Anything beyond this can cause hypercalcemia, constipation, and calcium accumulation in bone tissues that prevent iron absorption.

What foods are rich in calcium?

Cheese

Cheeses, such as Parmesan, have high calcium amounts- 242 mg per 28 mg cheese. They have great absorption in the body, unlike plant sources. Studies show that calcium intake reduces the risk of heart illness. Load it into your diet by using it in salads or making pizza.

Amaranth

Amaranth has various minerals, including calcium and Magnesium. It offers 9% of the DV in 116 mg. A cup of calcium or 132 mg of leaves offers 21% DV for calcium. I recommend eating amaranth as a snack, vegetable dish, or salad. You can pop dry to eat as snack or add to water and prepare porridge.

Ieva Kubiliute

Ieva Kubiliute is a psychologist and a sex and relationships advisor and a freelance writer. She's also a consultant to several health and wellness brands. While Ieva specialises in covering wellness topics ranging from fitness and nutrition, to mental wellbeing, sex and relationships and health conditions, she has written across a diverse range of lifestyle topics, including beauty and travel. Career highlights so far include: luxury spa-hopping in Spain and joining an £18k-a-year London gym. Someone’s got to do it! When she’s not typing away at her desk—or interviewing experts and case studies, Ieva winds down with yoga, a good movie and great skincare (affordable of course, there’s little she doesn’t know about budget beauty). Things that bring her endless joy: digital detoxes, oat milk lattes and long country walks (and sometimes jogs).

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