Health Benefits of Calcium Which is Suggested by Grill Heat Aid
Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure.
Calcium is an important mineral that aids your body by:
- helping bone and teeth formation
- helping to maintain strength.
- playing a role in the movement of muscles.
- assisting nerves to carry messages between the brain and other body parts.
- helping blood vessels relax and constrict (which moves blood throughout the body).
- releasing hormones and enzymes that help with various bodily functions.
Mentioned below are the best health benefits of Calcium
Bone health: Calcium is a dire necessity for teenagers to achieve their peak bone mass at an age when their bones are solidifying. The peak bone mass helps in delaying osteoporosis or loss of bone mass at a later age. Osteoporosis is the main disease which is suffered by many elderly people around the world. Calcium also helps protect our bones if you do weight-bearing exercises. Cheese is a by-product of milk which is an excellent source of calcium. Calcium (in the form of cheese) is readily absorbed by our body rather than other sources. Parmesan cheese has the highest amount of calcium which is 330 mg per ounce. Soft cheese has less amount of calcium. Cheese is also full of proteins which help in boosting our bone health
Muscle contraction: Calcium helps regulate muscle contraction. When a nerve stimulates a muscle, the body releases calcium. The calcium helps the proteins in muscle carry out the work of contraction. When the body pumps the calcium out of the muscle, the muscle will relax.
Cardiovascular system: Calcium plays a key role in blood clotting. The process of clotting is complex and has a number of steps. These involve a range of chemicals, including calcium.
Calcium’s role in muscle function includes maintaining the action of the heart muscle. Calcium relaxes the smooth muscle that surrounds blood vessels. Various studies have indicated a possible link between high consumption of calcium and lower blood pressure. Vitamin D is also essential for bone health, and it helps the body absorb calcium. Find out more about vitamin D and why we need it.
Cancer prevention: There is a decrease in the risk of colon and rectal cancers; if you consume calcium-rich foods. Calcium-rich foods like dairy products help in the prevention of bladder cancer, breast cancer and ovarian cancer as well. However, it is always advised in cancer to not take calcium supplements as these supplements do not prevent cancer and are also found linked with heart attacks
Weight management: Many studies believe that calcium can help lower the body weight as it has the ability to bind fat in the digestive system. Beans and lentils are rich in fiber, proteins and other nutrients that are healthy for the brain. They are really good for health and help in lowering down cholesterol levels. A single cup of cooked beans has about 240 mg of calcium
Decrease risk of diabetes: It helps in lowering down type -2 diabetes. It helps in lowering the sugar levels in the body by combining with sugar and making it less soluble in the bloodstream. Thus, it helps insulin hormones to work less in dissolving body sugar. Proteins are good for the health and are a good source of calcium. It is usually found in milk and its byproducts. It helps in lowering down body weight and helps in maintaining sugar levels
It boosts fertility: Studies suggest that calcium helps restore normal menstruation. It helps women suffering from polycystic ovarian syndrome by improving their egg health. In the case of a male, it is found that calcium gives more energy to sperms to penetrate them in the egg. Thus, calcium helps in boosting fertility in both men and women. An egg is the richest source of calcium which is usually consumed during breakfast. It is also rich in protein and helps in boosting fertility in men and women.
Heart health: Calcium helps veins and arteries to relax and also helps cut down cholesterol levels. This further helps patients with high blood pressure to reduce their blood pressure. A calcium-rich diet has proven to improve blood pressure and thereby making the heart healthy. Sardines and canned salmon are rich in omega-3 fatty acids and also filled with calcium. They are good for heart, brain, and skin. They are also rich in protein and vitamin E. Almonds contains the highest level of calcium in the nuts category. They are an excellent source of vitamin E and magnesium. They are good for the brain, heart and prevent various diseases related to cholesterol. It helps in lowering down blood pressure and also helps in maintaining proper body weight.
Protect gums: Calcium helps in keeping your mouth healthy by preventing the occurrence of gum-related diseases. It helps in invading the teeth bacteria and thus protects our teeth and gums. It also helps in increasing the enamel in our teeth
Treats hypoglycemia: It is a disease which occurs due to deficiency of calcium which can be treated with the help of calcium supplements
Treats hyperglycemia: It is a disease which occurs due to the presence of excessive potassium in the bloodstream. It can be treated with the help of calcium. Calcium interferes with the potassium and helps in lowering down the levels of potassium in the body
Prevent teeth against diseases: Calcium helps the teeth to become strong. It also fights bacteria which deteriorates the strength of the teeth. Thus, it prevents several diseases which can loosen the enamel of the teeth
Prevent indigestion: Calcium helps in fighting indigestion by binding with proteins and other complex compounds. This helps in slowing down the solubility of these compounds which further promotes digestion
Prevent osteoporosis: Osteoporosis is a very harmful disease which leads to bone weakening. It also leads to the breakdown of bones in elderly persons. In order to stay away from this disease, we have to keep checking our calcium intake from our teenage years.
Sources of Calcium: Food
Milk, yogurt, and cheese are rich natural sources of calcium and are the major food contributors of this nutrient to people in the United States. Nondairy sources include vegetables, such as Chinese cabbage, kale, and broccoli. Spinach provides calcium, but its bio-availability is poor. Most grains do not have high amounts of calcium unless they are fortified; however, they contribute calcium to the diet because they contain small amounts of calcium and people consume them frequently. Foods fortified with calcium include many fruit juices and drinks, tofu, and cereals. Selected food sources of calcium are listed in Table.
|Yogurt, plain, low fat, 8 ounces||415||32|
|Orange juice, calcium fortified, 1 cup||349||27|
|Mozzarella, part skim, 1.5 ounces||333||26|
|Sardines, canned in oil, with bones, 3 ounces||325||25|
|Cheddar cheese, 1.5 ounces||307||24|
|Milk, nonfat, 1 cup**||299||23|
|Soymilk, calcium fortified, 1 cup||299||23|
|Milk, reduced fat (2% milk fat), 1 cup||293||23|
|Milk, buttermilk, lowfat, 1 cup||284||22|
|Milk, whole (3.25% milk fat), 1 cup||276||21|
|Yogurt, fruit, low fat, 6 ounces||258||20|
|Tofu, firm, made with calcium sulfate, ½ cup***||253||19|
|Salmon, pink, canned, solids with bone, 3 ounces||181||14|
|Cottage cheese, 1% milk fat, 1 cup||138||11|
|Tofu, soft, made with calcium sulfate, ½ cup***||138||11|
|Breakfast cereals, fortified with 10% of the DV for calcium, 1 seving||130||10|
|Frozen yogurt, vanilla, soft serve, ½ cup||103||8|
|Turnip greens, fresh, boiled, ½ cup||99||8|
|Kale, fresh, cooked, 1 cup||94||7|
|Ice cream, vanilla, ½ cup||84||6|
|Chia seeds, 1 tablespoon||76||6|
|Chinese cabbage (bok choi), raw, shredded, 1 cup||74||6|
|Bread, white, 1 slice||73||6|
|Tortilla, corn, one, 6” diameter||46||4|
|Tortilla, flour, one, 6” diameter||32||2|
|Sour cream, reduced fat, 2 tablespoons||31||2|
|Bread, whole-wheat, 1 slice||30||2|
|Kale, raw, chopped, 1 cup||24||2|
|Broccoli, raw, ½ cup||21||2|
|Cream cheese, regular, 1 tablespoon||14||1|