Calcium to the Rescue: Unlocking the Wonders of Bone and Heart Health
Calcium is an important mineral that not only helps us keep our bones strong and healthy but also helps us have a healthy heart. Our bodies need calcium for many things, and without it, we wouldn’t be able to do much. In this post, we’ll discuss the wonders of calcium, its importance to our overall health, and the best sources of this vital nutrient.
We’ll also delve into how calcium helps improve bone and heart health, as well as the best ways to ensure you’re getting enough of this essential mineral. So if you’re ready to dive into the amazing world of calcium and its benefits, then let’s get started.
What is Calcium?
Calcium is an essential mineral that forms the foundation of human health and well-being, helping to build and maintain strong bones and teeth, regulate nerve impulses, clot blood, and support healthy heart function. To get the most out of calcium, it’s important to understand its benefits, sources, and the best ways to incorporate it into your diet and daily routine.
Why Calcium is Important for Bone Health
Calcium is a vital mineral in human nutrition, playing an important role in bone health and assisting in the prevention of osteoporosis. The body absorbs calcium from food and supplements to use throughout its functions. Inadequate daily intake over time can lead to weaker bones and an increased risk of fracture. The recommended amount of calcium for adults over 19 years old is 1,000 mg per day; however, people who are pregnant or breastfeeding may require additional amounts.
Potential Benefits of Calcium for Cardiovascular Health
In addition to its importance for bone health, recent research has suggested that calcium may also be beneficial for cardiovascular health by improving the contractility, or pumping action of the heart muscle while reducing the risk of cardiovascular diseases. One study even showed a connection between calcium intake and a reduced risk of stroke due to blood clotting.
Calcium Sources
Diet
Calcium can be found naturally in many different foods, including dairy products such as milk, yoghurt and cheese; dark leafy greens such as kale, swiss chard and collard greens; beans and legumes such as black beans and lentils; nuts and seeds such as almonds, sesame seeds and Brazil nuts; fish with edible bones such as salmon or sardines; fortified foods such as breakfast cereals or plant-based milks; vitamins and supplements with added calcium such as protein powder; and fortified orange juice.
Supplements
For those who are unable to get enough dietary calcium from food sources alone or who have special dietary needs such as veganism or lactose allergies, there are also several types of supplements available on the market for daily calcium intake. These include calcium tablets/capsules, liquid forms of calcium carbonate or citrate (which are absorbed quicker than tablet form), calcium chelates (which are a more absorbable form of calcium), or powdered forms such as protein powder which have a high concentration of bioavailable calcium.
Harnessing the Potential of Calcium
Balanced Diet
As with any nutrient or vitamin supplement, it’s important to maintain a balanced diet to achieve optimal results from using calcium supplements or getting it from food sources. Eating a diet rich in whole grains, fruits and vegetables as well as sufficient amounts of lean proteins will help maintain healthy levels of calcium in your system without having to rely on supplemental forms for additional amounts.
Exercise
In terms of exercise, studies have shown that weight-bearing activity (such as walking or jogging) can increase bone density over time by providing additional support for weak bones which can benefit from increased levels of calcium intake. This will also help improve cardiovascular health by increasing heart rate variability regularly. Regular exercise will also reduce stress levels which can help improve absorption rates for any supplements taken.
Stress Management
Stress has been linked with decreased levels of absorption when taking supplements, but may also affect levels obtained from natural food sources as well. Practising techniques such as yoga or meditation can help improve stress levels while allowing your body to better respond to any supplements.
Potential Side Effects and Risks
Hypercalcemia
In some cases, excessive levels of ingested calcium can cause hypercalcemia which is characterized by high levels of total serum calcium in the bloodstream leading to symptoms including nausea, vomiting, loss of appetite, and constipation. It is therefore important to consult with your doctor and to ensure that adequate amounts of calcium are obtained through diet first before supplementing so as not to exceed the recommended amounts per day.
Interaction with Medications
Calcium may also interact with medications used for conditions like acid reflux disease (GERD) or high blood pressure (hypertension), so you must speak with your doctor before starting any new supplement regime if you are already taking any daily medications.
The Benefits Of Using Calcium
Calcium is one of the most fundamental minerals needed for human life due to its role in maintaining strong bones/teeth, providing support for various bodily functions, and its potential benefits in terms of cardiovascular health when taken on a regular basis.
Calcium supplements can be used safely when done so under medical supervision, but be sure to attempt to reach the daily recommended amount of calcium through dietary sources before considering any extra supplementation.