Ways to Increase Your Calcium Level
Calcium is one of many essential nutrients which keep your body healthy and strong. Calcium is needed by majority of cells in your body from heart to muscles and even nervous system. However, its most crucial function is playing the role of building block for bone in your body. The level of calcium needed might vary from one person to another, but everyone will benefit from consuming foods that are rich of calcium as well as vitamin D, magnesium which are required for calcium to perform at its best.
You will find that calcium is the mineral which is considered the most abundant as many functions in your body require calcium to perform such as bones need it to be strong, nervous system needs it to transmit messages, blood needs it to clot, muscles need it to contract as well as heart needs it to regulate the rhythm.
In case, your diet is lack of calcium, calcium will be taken from your bones to provide for other parts of the body. That will make your bones weaken and it is sometimes called osteoporosis. Lack of calcium also takes impact on your mood as it will make you become depressed, anxious, irritated and have trouble sleeping. Lack of calcium in diet causes many types of health problems including weak bones and teeth. It is the major cause of bone diseases like bone loss. Here are some tips to increase calcium level.
Eat Dairy Foods
Dairy foods are the best sources of calcium. Eating these foods will help in preventing calcium deficiency. Milk, yogurt and cheese are healthy foods for us. Make sure that dairy foods you choose contain very less amount of fat.
Dried Fruits and Nuts
Many dried fruits are high in calcium. In fact, eating five dried figs per day gives you 135mg of calcium. Almonds are also extremely high in calcium. Row or ground into nut butter, almond hold 266mg of calcium per 100g.
Quit Drinking Soda
Any type of soda even decaffeinated or diet can obstruct the absorption of calcium. Therefore, it is recommended to avoid excessive intake of beverages like soda. Excessive intake of soda will lead to high level of phosphate in your blood which will encourage the leaching of calcium from bones as well as excretion of calcium through urination. Furthermore, phosphate also reduces the absorbability of calcium. Besides soda, alcohol is also recommended to be taken in moderated amount.
In case you are diagnosed with deficiency of caffeine, it is recommended to stop consuming coffee as caffeine is similar to phosphate in the negative impacts on calcium in your body. The normal dose for daily intake of coffee is 2 cups per day. Also to reduce the impacts of coffee, it is better to consume together with milk. However, it is best to have some green tea or any other herbal teas instead of coffee. Make sure to go for decaffeinated tea and keep out of any caffeine-laden beverages.
You can also get vitamin D through sunlight. Sitting in the sunlight without applying sunscreen will help in getting vitamin D, which helps in calcium absorption. The best time to get sunlight exposure is before ten o clock in morning. After this avoid the sunlight.
Eat Magnesium-Rich Foods
Magnesium is another nutrient required for calcium absorption. The metabolism of both these nutrients is closely related. The intestinal absorption and the renal excretion of these two ions are interdependent. Without enough magnesium, you can have a calcium deficiency. As your body is not good at storing magnesium, it is essential to include magnesium-rich foods in your diet. Some of the best sources of magnesium are spinach, Swiss chard, summer squash, turnips, mustard greens, broccoli, sea vegetables, avocados, cucumbers, green beans, whole grains, pumpkin seeds, sesame seeds, almonds and cashews.
The vitamin C in oranges is good for your immune system, but oranges are also an incredible source of bone strengthening calcium. Fresh squeezed orange juice is a great way to start your day.