The loss of bone density is very important. Brittle bones can lead to poor posture, back pain, hip fractures, and many other health problems. That’s why the role of calcium is very important for our bones. The crystals of calcium in maintaining bone tulanglah remain strong.
However, like other tissues in the body, also remove the bone tissue and re-established as the body absorb calcium deficiency in bone and close it. From childhood we are taught the importance of building strong bones as soon as possible. But when we get older, even permanent calcium should be consumed in the menu. Because, when the level of calcium in the blood decreases, more calcium is taken from the bones, this is what makes people suffer from osteoporosis. Women need more iron and calcium, because they have menstrual cycles that allow calcium out while blood flowed.
Here’s a trick to increase your daily intake of calcium:
1. Do not forget to drink milk
The more mature, often forgot to drink milk. This is a common mistake. If you do not have a problem with milk (lactose intolerance), or vegan, then drink milk every day is the best way mengasup calcium. Many misunderstood, that drinking milk can be added fat, since fat. In fact, if this becomes an obstacle for you, you can choose the high-calcium milk that non-fat or low fat. Yogurt, cheese, butter and ice cream can also be good sources of calcium.
Please check the calcium content of frozen yogurt now being sold in malls. Usually fro-yo contains between 200-300 mg of calcium per cup. Puddings, cakes, fudge, or other desserts are also often used in milk (may contain up to 600 mg of calcium).
3. For lunch
extra cheese in the main food can also be a source of calcium. For example, mozzarella cheese, ricotta and Parmesan, which is easily added to main meals such as pasta. Start your day by adding the cheese omelets or scrambled you.
4. extra calcium
Recently additional calcium nutrition is very important, even had a lot of instant food that has been equipped with calcium. For example, orange juice, cereal, soy milk, and others. Food manufacturers should seek to help consumers by creating products that are rich in nutrients, including calcium.
5. Green Food
Broccoli, lettuce, Chinese cabbage, mustard greens, and green leafy vegetables are good sources of calcium. The problem is that the calcium in vegetables is not absorbed easily than milk. You can try to combine vegetable intake through a combination of spinach or lettuce. Sprinkle sesame seeds or nuts as well (which is also a good source of calcium) and cheese.
6. Combine supplement pills
Calcium can be absorbed by the body, magnesium is necessary. Because if the high content of calcium, whereas low magnesium, the skin can also be a lack of density. Balance is key. Experts recommend a 2:1 ratio between calcium and magnesium. If you take supplements of 1,000 mg per day, it takes 500 mg of magnesium. Our body can only absorb 500 mg at a time, and spend the rest. Therefore, should you consume low-dose calcium every day. Calcium carbonate should be taken with solid food, while calcium citrate can be taken with or without food.
7. Pair with vitamin D
Vitamin D is also important for bone health, and have a synergistic relationship with calcium. It is recommended that the organ affected by exposure to sun for 15 minutes per day. However, sunlight is the light that is healthy, then at 09.00. Sunlight helps the body develop Vitamin D naturally, but usually still need a separate supplement to meet the needs of the body.
8. Reduce coffee
Excessive caffeine consumption expenditure stimulates the body’s calcium. If indeed you have to consume coffee, try adding milk or cream (but not non-dairy creamer) in coffee.
9. Be careful of high protein diet
There are some diets that make the patient should eat only foods of animal origin. However, just food for the animals slowly stealing calcium from bones. For the flesh of animals contains more protein is broken down into components of the acid. The body tries to process that uses calcium. If you eat lots of red meat and eggs, then you need to increase the intake of calcium daily.
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