What is Calcium?
Calcium is one of the most important elements needed by the body. It protects against osteoporosis and therefore the preservation of the human body, which is necessary at all ages. However, the focus is on children because the first twenty-four years of life are the ones that lay the foundation for building the skeleton in a strong, Therefore, children who receive adequate amounts of calcium in the younger have stronger bones in the old age.
Lack of calcium leads to several diseases including: rickets, muscle contraction and spasm, broken bones, osteoporosis, tooth decay, neurological pain and high blood pressure.
Calcium Sources
- One of the most important substances containing calcium is milk and its derivatives, as it contains one liter of milk on the element of calcium equivalent to the amount of calcium in twenty-one eggs or twelve kilograms of red meat free of fat. And milk and its derivatives when it is free of fat is more efficient than full fat, and milk contains lactose and vitamin D, which help to absorb calcium.
- Some leafy vegetables contain a high percentage of calcium, such as spinach, broccoli and cabbage, and vegetables help to facilitate the absorption of calcium in the intestine, and soybeans are a source of calcium
- Fatty fish, sardines, salmon, lentils, beans, whole grain rice, watercress, orange, turnips, figs, white beans, okra, and almonds all contain calcium.
The elements that help increase calcium absorption in the body
Ingredients that help increase the absorption of calcium in the body: vitamin D, vitamin C, phosphorus, manganese, zinc, protein
While there are some factors that reduce the absorption of calcium: frequent salt table, eating large amounts of excessive dietary fiber, this impedes the absorption of calcium, eating large amounts and excess of the body’s need of fat inhibits the absorption of calcium in the intestine, should drink coffee moderately, drink One cup a day does not significantly affect the proportion of calcium in the body compared to what the body earns from this element through food.
Calcium supplementation is recommended from pharmacies where the absorption of calcium, whether from plant or animal sources, is not more than 10% of its presence in these sources.
The relationship of sport to Calcium deposition
Do not forget that exercise helps to precipitate calcium in the bones and neglect sports lead to a lack of calcium in the bones and lead to osteoporosis.