Calcium Benefits For man & Woman:
– What are Calcium benefits?
First of all, Calcium is the most abundant mineral in the human body, accounting for no less than 2% of our body
weight. Associated with bone health, it is in reality far from limited to that.
In the body, 99% of calcium is located in the skeleton so it’s important in skeletal muscle contraction because it
ensures its strength. Calcium is involved in healthy bone growth in children and helps maintain bone capital in
adults, But calcium is not limited to its action on bone strength, it also has a role in muscle contraction, blood
clotting, and nerve transmission.
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-What is the effect of Calcium benefits?
Also taken in the form of food supplements, calcium has several benefits and medical indications.
It can thus be prescribed for various reasons:
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Prevents osteoporosis:
A deficiency in calcium and/or vitamin D has been shown to increase the risk of developing osteoporosis, spinal
compression, and even fractures. Supplementation can then reduce the risk of osteoporosis and its complications.
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Prevents overweight:
Several observational studies correlate low dietary calcium intake with a high Body Mass Index, a sign of being
overweight.One of them, published in the Journal of the American College
of Nutrition in December 2000, shows the effects of low calcium intake on increased fat cells.
Women who consumed less than 780 mg of calcium per day gained body fat, and those
who consumed approximately 780 mg per day maintained a stable weight and those whose intakes were around
1000 mg of calcium per day lost fat more easily.
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Alleviates the symptoms of PMS:
An epidemiological study conducted in 2005 showed that women whose diets were rich in calcium suffered less from
PMS than those who consumed little. The study also showed that calcium supplementation was effective in relieving
the severity of symptoms in women with naturally low calcium diets.
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Prevents high blood pressure during pregnancy:
calcium benefits for pregnant women because Daily calcium supplementation in pregnant women
would reduce the risk of hypertension and therefore pre-eclampsia by 30%.
These positive results are more evident in women
at risk, and those whose diet is naturally low in calcium.
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– Let’s have a look at the origin of Calcium benefits:
In the year 1801 Berzelius, a Swedish chemist first analyzed the calcium content of human bones.
It was then the British physicist and chemist Sir Hymphray Davy,
who isolated calcium through electrolysis in 1808. In 1840,
Swiss physicist who was subsequently awarded for his studies demonstrated the importance
of calcium in the normal growth of pigeons.
Then, at the beginning of the 20th century, the leaders of the British mining industry offered milk to their miners,
knowing the protective effect of calcium on lead poisoning.
Later in the 20th century, the roles of calcium in nervous and muscular functions were brought to light.
– Are there various sources of calcium foods?
Yes, there are, The main dietary sources list of calcium are dairy products.
Not that they are the highest in calcium in absolute terms, but they are the ones that provide the most
calcium compared to the amounts usually consumed.
On the plant side, seeds such as almonds, hazelnuts, walnuts, and flaxseeds are very good sources of calcium.
Next come legumes, especially white beans and chickpeas.
Certain green vegetables are also important sources of calcium foods, in particular kale, watercress, parsley, and
broccoli.
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– What is the calcium dosage per day?
It is recommended to have a nutritional calcium intake of 800 mg per day for adults,
which corresponds for example to 100 g of Emmental Cheese. However, as it appears that the
body cannot effectively absorb more than 500 mg of calcium in one dose, it is advisable to divide the supplements
into 2 to 4 doses.
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– Side effects and contraindications of Calcium:
1- Calcium taken in large amounts can interfere with the absorption of other minerals,
especially iron, zinc, chromium, and manganese. In the case of food supplementation,
it is recommended to space out the intake by at
least two hours.
2- Several drug treatments should also be taken away from calcium supplementation,
such as certain antibiotics, bisphosphonates, and thyroid hormones.
3- Calcium combined with high doses of vitamin D may interfere with beta-blocker therapy.
4- taking calcium dietary supplements can cause digestive disorders in some people,
such as bloating, constipation or gas.
The latest scientific discoveries:
A study conducted in 2017 and published in the medical journal Scientific Reports, showed that the amount of
calcium absorbed from food would have a determining role in the regulation of blood cholesterol levels.
The explanation? There is an intracellular mechanism directly linked to the presence of calcium in the body,
which would detect cholesterol deficits at the origin of increased
production of cholesterol by the body to fill the deficit. If calcium intake is too low, the body would produce large
amounts of cholesterol, which would leads to hypercholesterolemia
in the blood. Conversely, a high dietary calcium intake reduces the production of cholesterol in the body.
– let’s show the Symptoms of deficiency and excess Calcium:
Insufficient calcium intake, what consequences for well-being?
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Calcium deficiency can lead to weakened bones, and in the longer term,
the development of osteoporosis. It is therefore important to have a sufficient intake.
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The lack of calcium can manifest itself in most cases in the medium and long term by changes in the bone level,
which can in particular weaken the bones.
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The lack of calcium can also manifest itself in the muscles: tingling and muscle cramps.
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On the other hand, too much calcium can promote the development of kidney stones.
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Consequently, except in specific cases (risk of osteoporosis, etc.)
and after consulting a doctor, advisable to supplement with calcium, combined with adequate amounts of magnesium or vitamin D, or both.
Moreover, along with these, you should not forget as well as to consume more basifying foods (such as fruits and vegetables for example) and consume less acidifying foods (such as cereals, meat, or salt for example).
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