Calcium is an essential nutrient in the body, it is essential for bone health and it intervenes in important functions. Avoiding deficiencies is key in preventing osteoporosis
feeding is not only important for enjoying a healthy weight, a balanced diet is directly associated with our state of health, and when you do not try to obtain all the nutrients that the body needs various nutritional deficiencies that negatively impact the body.
Calcium is the most abundant mineral in the human body and is an essential nutrient that intervenes in the formation and maintenance of bones and teeth however, its optimal consumption is also related to other important functions in the body such as hormone production, blood clotting, tissue formation, muscle contraction and relaxation, the correct functioning of neurons and more.
Various nutrition specialists agree that calcium deficiency is one of the more popular, which is mainly associated with the appearance of osteoporosis. It is a disease that occurs due to loss of bone mass, a progressive demineralization of the bones which increases the risk of fractures and it is characteristic especially in women in the menopause stage and with greater incidence from the age of 50.
The truth is that calcium deficiencies can occur at any age and can occur due to factors other than food, such as having any vitamin D deficiency, chronic kidney failure, low magnesium levels, high consumption in sodium and protein.
The good news is that there are great natural and healthy foods that stand out for its high calcium content integrating them into the diet is easy and they are related by providing other great nutritional and medicinal benefits. It is essential in a complementary way, ensure the consumption of vitamin D to ensure the correct absorption of calcium.
The only recommendation is to learn to control calcium intake and not to exceed ourselves since it can be related to possible kidney stones. The daily requirements established by the World Health Organization (WHO) indicate that the consumption of calcium, should not exceed 2000 mg per day.
Symptoms of a calcium deficiency Before deriving into a chronic disease such as osteoporosis, they can appear in the form of constant muscle cramps, an imbalance in electrolyte levels, muscle spasms, and a lower performance especially in athletes or it can also be a delicate issue in pregnant and hypertensive women.
Nutritionists emphasize the importance of monitoring a correct calcium consumption in any stage of life however, they recommend putting special attention in women in the period of menopause, pregnancy or lactation, in growing babies and children older adults. Through correct nutrition, great results can be achieved in the prevention and reduction of any symptoms, know the list of foods with more calcium that they can not miss in your diet.
The list of foods with the highest calcium content:
- Dairy products: They are probably known as the foods higher in calcium, although they also provide other important essential nutrients. They are found in products like milk, cheese, yogurt, and Butter.
- Fish and shellfish: Especially invariants such as sardines, salmon, clams, and cockles. Most of them stand out for containing vitamin D and Omega 3 fatty acids they act as a good ally to improve the calcium absorption.
- Vegetables: There are many types of vegetables all are distinguished by being rich in calcium, but the variants of green leaf are the most powerful. The consumption of spinach, kale, and watercress.
- Nuts and legumes: They’re an extraordinary source of calcium and they also relate to other nutritional benefits. The best sources are found in products like soy and derivatives, chickpeas, almonds, and dried figs.