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Calcium is one of the most important minerals for the health of our bones and the entire body.It performs many key functions, from maintaining bone density to regulating muscle and nervous system function.In this article, we will take a closer look at the properties of calcium, the symptoms of its deficiency, products rich in this mineral and ways to increase its absorption.
Calcium-rich products – the basis of healthy bones
Calcium is essential for our bones because it is the main component of the skeletal structure.It affects their density and strength.Therefore, it is important to provide the right amount of this mineral in the diet.Here is a list of foods rich in calcium:
- Milk and dairy products such as yogurt, cheese, and kefir
- Eggs
- Sardines and salmon (with bones)
- Natural yogurt
- Linseed oil
- Nuts such as almonds and walnuts
- Leafy vegetables including kale, spinach and broccoli
- Tofu
- Beans and lentils
Calcium deficiency – symptoms
Calcium deficiency can lead to serious health problems.Symptoms of calcium deficiency may include:
- Bone weakness
- Increased risk of fractures
- Muscle spasms and numbness
- Nervousness and sleep disorders
- Muscle cramps
- Heart and blood pressure problems
- Increased risk of osteoporosis
Products rich in calcium of natural origin
It is worth choosing products rich in calcium of natural origin, because they are a source not only of this mineral, but also of other nutrients, such as protein, vitamins and fiber.In addition to the products already mentioned, it is also worth reaching for chia seeds, which are an excellent source of calcium.
Products rich in calcium from the pharmacy shelf
If you find it difficult to get enough calcium through your diet, you may consider supplementation.Products rich in calcium from the pharmacy shelf are available in various forms, such as tablets, capsules and powders.However, before starting supplementation, it is recommended to consult a doctor to determine the appropriate dose.
Products rich in calcium – how to increase their bioavailability?
The absorption of calcium from the diet can be increased by following a few rules:
- Calcium should be consumed with vitamin D, which supports its absorption.
- Avoid excess caffeine and alcohol, which can inhibit calcium absorption.
- Make sure you consume calcium regularly to maintain constant calcium levels in your blood.
- Include foods rich in magnesium in your diet, which also affects the absorption of calcium.
Your suggestions
If you have any suggestions for a calcium-rich diet or ways to increase the absorption of this mineral, we’d love to hear your ideas.Remember, however, that before making major changes to your diet, it is always worth consulting a doctor or dietitian.
Featured articles
If you want to learn more about healthy eating and supplementation, we recommend reading the following articles:
- “Vitamin D – Why is it so important for your health?”
- “Magnesium – The Role and Sources of Magnesium in the Diet”
- “A Healthy Diet for Healthy Bones – How to Take Care of Your Bones Every Day”
Calcium plays a key role in maintaining our health, especially bone health.By taking care of the appropriate amount of calcium in the diet and the factors affecting its absorption, we can ensure strong and healthy bones for many years.