Why does the body need calcium?

Bone health: The bone is constantly broken and regenerated. A person may have osteoporosis when the bone formation and breaking the bones imbalance. Before the age of 30, the body built bones at a speed faster than the speed of breaking bones. After 30 years old, this speed is reversed. This is why the bones of the elderly are often crispy, at higher risk of fractures.

Control blood pressure: Calcium helps blood vessels shrink and relax, so each person needs this nutrient to maintain healthy blood pressure.

Reduce the risk of kidney stones: This mineral also prevents kidney stones from forming by reducing the absorption of oxalates of the body. Oxalate is associated with high risk of kidney stones.

Neurological function: Calcium has the effect of activating the release of chemicals called neurotransmitters, sending messages throughout the body.

Blood clotting: Blood should be able to coagulate so as not to bleed too much when injured. Calcium helps activate platelets to form blood clots to stop bleeding when scratching or breaking.

Health of teeth and gums: Calcium teeth need to develop and maintain strong strength. People over 65 years of calcium supplements can reduce the risk of teeth loss by age. Lack of calcium can lead to tooth decay, gum disease.

According to the National Institute of Health (NIH), adults aged 19 to 50 should add 1,000 mg of calcium per day. From 51 to 70 years old, the daily recommendation depends on gender. The reason is that the bone volume changes during menopause, may need more.

Here are some calcium -high foods that can be included in the daily meals.

Dairy products: Milk, yogurt and calcium -rich cheese. Eat foods that provide calcium with vitamin D and magnesium to help the body absorb this mineral better.

Salmon canned: 85 g of canned salmon provides 181 mg of calcium. This fish also contains vitamin D, helping the body absorb more calcium.

Dried figs: Healthy, sweet, abundant snacks. Two figs have about 27 milligrams of calcium, which is a healthy choice instead of refined sugar.

Dark green leafy vegetables. Cooked kale, spinach, and broccoli are all good sources of calcium for heart health, contributing to anti -inflammatory, preventing cancer.

Almond: A 30 g almond diet provides about 75 mg of calcium.

Cam: A orange with about 60 mg of calcium, is one of the most nutritious fruits.