Is Your Calcium Intake Enough?

When we were children, we were told that a glass of milk every day is vital for strong bones. Even today, we pass on this noble message to our children. But do we ever check whether we are actually getting enough calcium?

The importance of calcium

Calcium as a mineral is not just for bones – it is required by various organs and biological processes. It is needed in the growth and maintenance of bones and teeth along with the proper functioning of muscles and nerves. Calcium also helps to stabilise the functioning of enzymes and hormones in charge of digestion and metabolism. Just how much your body depends on adequate supply of calcium can been seen in the fact that about 2% of your body weight is taken up by calcium.

Signs of inadequate calcium intake

If you notice more than 2 of the symptoms given below, then there is a heightened risk that you are not getting enough calcium.

• Frequent muscle spasm
• Numbness in the hands, feet or face
• Brittle bones
• Weak nails
• Mood imbalance, often leading to depression
• Impaired memory recall

How much calcium do you need?

• Children 1 to 3 years: 700mg
• Children 4 to 8 years: 1000mg
• Teenage years: 1300mg
• Adult 19 to 50 years: 1000mg
• Adult 51 to 70 years: 1000mg to 1200mg

Getting adequate calcium in your daily diet

Make sure the following foods are a part of your daily diet:

1. Milk: It is one of the most common sources of calcium. As it is also rich in vitamin D and phosphorus, the body is able to absorb the calcium mineral present in milk far more effectively than from any other food. 

2. Cheese: It is an excellent source of calcium. Just a few slices of plain cheese can deliver about 30% of the daily required calcium. Cheese is also rich in protein, which helps to keep the muscles surrounding the bones healthy, thus ensuring optimal mobility and strength. 

3. Yogurt: This dairy product is a good source of calcium as well as probiotic bacteria, which has numerous health benefits. Thus, regular consumption of yogurt will strengthen your bones and overall health.

4. Almonds: Among nuts, almonds have the highest concentration of calcium. Just a handful of almonds can give you about 22% of the daily required calcium. Moreover, almonds are an excellent source of magnesium, which helps to maintain the firmness of the bones as well as teeth.

5. Spinach: If you are not in favour of eating dairy products, then you can always opt for green leafy vegetables like spinach. While its calcium content is lower than that of heavyweights like milk or cheese, this vegetable has plenty of magnesium, potassium and vitamin K, all of which work together to help maintain your bone health.    

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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