Ways to compensate Calcium deficiency
Calcium is the most abundant mineral in the body with 99% found in teeth and bone.
It is an essential nutrient which performs various roles for the body.
- It helps to build strong bones and teeth.
- It plays a key role in blood clotting.
- It regulates muscle contractions.
- It helps in the regulation of enzyme activity.
The amount of calcium required by a person depends primarily on the age.
Children need more calcium as 90% of bone mass development happens in chilhood and teenage years.
Older women need more calcium intake as they are at a greater risk for bone-related disorders like osteoporosis.
Those suffering from certain medical conditions may also be asked to increase their calcium intake.
But there are many people both men and women who fail to meet their recommended dietary intake of calcium.
Deficency of calcium can lead to various problems like muscle aches,cramps,extreme fatigue,weak and brittle nails to name a few.
There are various ways which can help you compensate calcium deficiency .
1) Consume dairy products-
Dairy products such as milk, yogurt and cheese are good source of calcium.Increase intake of dairy products in your diet.
People who are lactose intolerant can consume calcium in many other ways .
2) Inclulde leafy green vegetables in your diet-
Vegetables such as spinach, broccoli, avocado, okra, collards, and kale which are rich source of calcium should be included in your diet.
3) Get enough vitamin D-
Vitamin D helps the body absorb and store calcium.If you dont take enough vitamin D,your body starts taking calcium from your bones,hence making bones weak and brittle.
4) Add seeds in your diet-
Seeds are tiny nutritional powerhouses which are great sources of fiber. They contain many important vitamins, minerals and antioxidants. Some are high in calcium, including poppy, sesame, celery and chia seeds.When consumed as part of a healthy diet, seeds can also help reduce blood sugar, cholesterol and blood pressure.
5) Snack on nuts-
Nuts like almonds ,pistachios and walnuts are rich source of calcium.
Nuts make a good addition to meals, such as sprinkling them on oatmeal in the morning. They can also be an easy on-the-go snack.
6) Include seafood-
Sardines and canned salmon are loaded with calcium, thanks to their edible bones. These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for your heart, brain and skin.
7) Consider taking a calcium supplement -
If you can’t get enough calcium through diet alone, you may want to consider adding calcium supplements to your daily routine.
Healthamour can help you compensate calcium deficiency with calcium supplement.
Following is the link to Healthamour calcium supplement.
8) Regular Exercise -
In addition to diet , exercise can also help in bone health. Weight bearing exercises such as walking, dancing ,yoga or lifting weights can be effective to prevent loss of bone mass.
Make time for your health today so that you dont have to make time for illness tomorrow.