- 1 The and Health
- 2 How to Add More Calcium to Your Diet
The and Health
Calcium is an essential mineral that is beneficial for everyone. It plays a key role in bone health, nerve function, and also helps to regulate blood pressure. Here is an overview of the 10 benefits of calcium and how to add more to your diet and health.
1. Stronger Bones and Teeth
One of the most important benefits of calcium is that it is essential for strong bones and teeth. Calcium helps to build and maintain bones, which is especially important for children and adolescents for healthy growth. Adults can also benefit from consuming enough calcium in order to prevent osteoporosis.
2. Improved Heart Health
Research shows that calcium can help to lower blood pressure and may even help to reduce the risk of stroke. It is believed that calcium helps to relax and constrict the arteries, which in turn improves blood flow and reduces pressure on the heart.
3. Weight Loss
Calcium has been found to be effective at promoting weight loss by increasing fat-burning hormones and preventing fat storage. One study showed that people who ate more dairy products with added calcium lost more weight than people who did not.
4. Muscle and Nerve Function
Calcium also plays an important role in muscle and nerve function. It works with other minerals, like potassium and magnesium, to help muscles contract properly. Calcium also helps to transmit nerve signals and helps to regulate blood pressure.
5. Reduced Risk of Cancer
Studies suggest that there is a link between calcium intake and a reduced risk of certain types of cancer, such as colorectal cancer. It is believed that calcium helps to prevent excess cell growth that can lead to cancer.
6. Improved Metabolism
Calcium helps to regulate various metabolic processes, including hormone levels and energy production. Increasing your calcium intake can help to boost your metabolism and can also help to improve your body’s ability to absorb nutrients.
7. Stress Relief
Calcium helps to reduce the levels of cortisol, which is the hormone responsible for stress. Eating calcium-rich foods can help to reduce stress and improve overall mood.
8. Reduced Symptoms of PMS
Women who have higher levels of calcium in their diet have been found to have fewer premenstrual syndrome symptoms than those who don’t get enough calcium.
9. Improved Sleep Quality
Research shows that calcium helps to improve the quality of sleep. Eating calcium-rich foods before bedtime may help to improve sleep duration, quality, and even reduce night-time awakenings.
10. Reduced Risk of Kidney Stones
Calcium also helps to reduce the risk of kidney stones. It binds to other minerals like oxalate in the digestive tract to prevent calcium oxalate stones from forming.
How to Add More Calcium to Your Diet
Now that you have a better understanding of the 10 benefits of calcium, it is time to learn how to add more to your diet. Here are some of the best sources of calcium:
- Dairy Foods like milk, cheese, and yogurt are rich in calcium.
- Fortified Foods like orange juice and cereal are often enriched with calcium.
- Leafy Greens like spinach and kale are high in calcium.
- Fish like sardines, salmon, and mackerel are good sources of calcium.
- Nuts and Seeds like almonds and sesame seeds are also high in calcium.
It is important to note that while dairy foods are one of the best sources of calcium, they are not necessary in order to get enough calcium. The other foods listed above can help you get the calcium your body needs to stay healthy and strong.