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Health Newsletters

Nutrition and Fitness » Calcium supplements - How essential they are?

Calcium is one of the important mineral needed by the body. It is very much necessary for activities like blood clotting of blood, heartbeat regulation, to stimulate the secretion of many hormones and is the key to bone growth and development. It is been found that calcium is lost in high percentage from our body through hair, nails, skin, sweat, urine and feces. This loss should be balanced by diet. If we do not replace the loss of calcium then the needed calcium is taken from the bones, making the bones weaker.

The recommended dosage of calcium for children is around 800mg and for an adult it is 1000mg -1200mg per day. With one serving of any dietary product 300mg of calcium is supplied to the body. If one fail to take this dietary supplement of calcium, they will need artificial supplements like a calcium tablet. 

The most important factor to be considered when choosing a calcium supplement is the amount of “elemental calcium” present. This elemental calcium gets absorbed into the body. It is very important to read the label for instructions before using the supplement. The active ingredients are calcium carbonate and calcium citrate. Some preparations contain few vitamins and minerals that help proper absorption of these calcium salts. Some of them include magnesium, phosphorus, vitamin D and Vitamin K.

Calcium and magnesium deficiencies are very dangerous in a long term health issues. Women above the age of 40 develop osteoporosis, a bone disease due to deficiency of calcium. Many old age diseases like Alzheimer disease, colon cancer, Parkinson’s disease occur due to calcium deficiency. To avoid these complications, a well branded calcium supplement is the only solution. 

Calcium rich recipes:

• Add two teaspoons of your favorite beverage in a glass full of skimmed milk.

• Add hot skimmed milk in a cup of cereals instead of water.

• Add yogurt in recipes that needs a deep fry like chicken fry, mutton fry etc. Yogurt softens the flesh and enhances the taste.

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