Calcium
Calcium is a mineral salts symbolized by the symbol Ca. It plays important roles in the various functions of the body and its construction. It is the main component of the bones and teeth. It enters the process of contractions and spasms of the muscles. It also enters the structure of the enzymes that digest the proteins.
Calcium sources in food
Calcium is found in a variety of foods:
- Milk and dairy products, cheese, cheese, butter, and cream, in addition to all products that enter milk or one of its products in the manufacture, and can be used for people who do not like milk such as ice cream, cake, pudding, pizza, cheese pasta, cheese tablets, Caution for those who take it and its products for people with lactose intolerance.
- Soybeans Soy milk is high in calcium, and normal milk is superior if it is subsidized, so it is recommended to eat soybeans fresh or dried, or one of their products such as tofu.
- Calcium-fortified foods such as breakfast cereals, orange juice, and bread.
- Green vegetables such as spinach, cabbage, broccoli, lettuce and cauliflower, but absorbed in the intestines are much harder to absorb animal calcium, and spinach contains oxytals, which inhibit the absorption of calcium.
- Flaxseed and sesame seeds.
Increase calcium absorption
- It is better to eat the amount needed by the body every day, about 1000 milligrams, on two meals in the morning and evening, to benefit the body, when the increase in the amount of 500 milligrams will put the body will be thrown out of the body.
- Foods that contain magnesium should be taken. It helps to absorb calcium, stabilize it in the bones, and decrease it causes loss of bone density.
- Getting enough vitamin D daily is critical to maintaining bone density, avoiding osteoporosis. The best sources of vitamin D are sunlight. Direct sunlight is recommended for 15 minutes a day. , And overflowing through eating food stored in fat, and must pay more attention during the winter days to this point, because of the lack of daylight hours, and the absence of the sun in many days of rain and chilled, and therefore does not get the body of adequate vitamin D, has shown some studies That body loses about two pal A hundred of its intensity in the winter, which is very dangerous, and can not be neglected.
- Do not over-take caffeine, because it works to put calcium in the urine.