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Calcium, an important nutrient that the body needs to form and develop bones. However, it is necessary to learn how to use this vitamin in the most effective way.1. Calcium plays a role in body functions
Calcium plays a role in many basic body functions. The body needs calcium for blood circulation, muscle movement, and hormone release. Calcium also helps transmit information from the brain to other parts of the body.Furthermore, Calcium is also considered an important part of tooth and bone health. Calcium makes your bones strong and dense. If you don't get enough calcium in your daily recommended diet, your body will take calcium from your bones.
2. The body does not produce calcium
The body cannot produce calcium on its own, so you must rely on your daily diet to get the recommended amount of calcium. Foods rich in calcium include: Dairy products such as milk, cheese and yogurt dark green vegetables such as: kale, spinach and broccoli, white beans, sardines, calcium-fortified breads, cereals, soy products and orange juice
Cơ thể hấp thụ canxi dựa vào chế độ ăn hàng ngày, từ những loại thực phẩm giàu canxi
3. The relationship between vitamin D and calcium to help increase calcium absorption efficiency
Vitamin D is very important to help the body absorb calcium better. That means you won't fully benefit from a calcium-rich diet if you're vitamin D deficient. You can get vitamin D from a number of foods rich in this nutrient, such as: salmon, egg yolks, and some mushrooms. Similar to calcium, there are some foods with added vitamin D such as milk... The best source to help provide vitamin D is the sun. Your skin naturally produces vitamin D when exposed to the sun. People with darker skin are not able to produce vitamin D on their own, so they may also need supplements to avoid a deficiency of this compound.4. The importance of calcium especially for women
Some research suggests that calcium may have the ability to ease symptoms of premenstrual syndrome (PMS). This study concluded that women with PMS had lower calcium and magnesium absorption and lower serum concentrations.5. The amount of calcium used will depend on the age factor
How do you know if you're getting the recommended daily amount of calcium? The National Institutes of Health (NIH) recommends that adults get 1,000 mg per day. For women over 50 and during pregnancy and breastfeeding, the NIH recommends 1,200 mg per day. One cup of skim, low-fat or whole milk contains about 300 mg of calcium provided to the body.How long calcium is absorbed and the best time to absorb calcium is said to be just as important as the dosage of the supplement. The best time to absorb calcium is in the morning, because this is the time when the body is exposed to the most vitamin D sources created from sunlight, leading to the absorption and metabolism of calcium in the body. easier.
Some time periods should not apply to supplement calcium such as: should not take calcium after meals about 1-2 hours. Because, this will affect the stomach. Or the afternoon and evening time, especially after 9pm. This is also thought to be the time when all body activities are stopped, and when calcium is used at this time, their metabolism slows down, and calcium oxalate can form. risk of kidney stones.
Thời gian hấp thụ canxi tốt nhất trong ngày là vào buổi sáng
6. Possible health problems with calcium deficiency
Calcium deficiency can be the cause of other health problems. For adults, too little calcium can increase the risk of osteoporosis, or spongy and weak bones that break easily. Osteoporosis is especially common in older women, which is why the NIH recommends they consume more calcium than men.Moreover, calcium compounds are necessary for children in the process of growth and development. Children who do not get enough calcium according to their daily recommended needs may not grow to their full potential height or develop other health problems.
7. Use calcium supplements
Not everyone can get enough calcium from diet alone. If you're lactose intolerant, vegan, or aren't a fan of dairy products, you may have trouble getting enough calcium in your diet. Calcium supplements can help add calcium to your diet.Calcium carbonate and calcium citrate, the two most recommended forms of calcium supplements. Calcium carbonate is cheaper and more common. Calcium carbonate can be found in most antacids. Calcium carbonate needs to be taken with food for it to work properly. Calcium citrate does not need to be taken with food and may be better absorbed in older people with lower stomach acid levels.
However, you need to be aware that calcium supplements have side effects. You may experience symptoms of side effects such as: Constipation, gas, and bloating. Supplements can also interfere with your body's ability to absorb other nutrients or medications.
Táo bón là một trong những tác dụng phụ bạn có thể gặp phải khi bổ sung canxi
8. Negative effects of calcium overdose
When taking any mineral or nutrient, it's important to take the recommended amount. Because too much calcium added to the muscle can cause negative side effects. Symptoms of side effects such as constipation, gas and bloating may indicate that you are taking in too much calcium.Calcium supplements can also increase the risk of kidney stones. In some special cases, taking too much calcium can cause calcium deposition in your blood. This is called hypercalcemia. Some doctors think that taking unspecified calcium supplements can increase the risk of heart disease, but others disagree. For now, more research is still needed to understand how calcium supplements may be a risk factor for cardiovascular health.
Calcium is essential for your overall health. Therefore, you can get the calcium you need from a variety of foods and, if needed, from supplements. The effectiveness of calcium always goes hand in hand with other nutrients like vitamin D, so it's important to maintain a balanced diet. As with any mineral or nutrient, you should monitor your calcium intake so you don't get too much or too little.
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Reference source: health.harvard.edu
