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| Calcium, Why the body and its organs need calcium |
This article will be told about calcium's components, its sources, and its decrease.
Abstract
Calcium is an important mineral, which is essential for bone building, health, and growth. At the same time, the required amount of it is necessary for the birth and care of teeth.
In addition to bones and teeth, different parts of the body also need calcium.
Calcium is also essential for the possible functions of the heart, the circulatory system, and the nervous and sexual systems.
The entire structure of the human body consists of bones, 99% of calcium is used in their construction and repair, while 1% of calcium controls other functions of the body.
Many types of foods, such as those consumed daily, are low in calcium. For example, it is found in vegetables, pulses, fruits, and other food products.
Often the amount of calcium causes failure of different body functions and many diseases.
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Calcium Basic Nutritional
Take milk and her linked foods and choose more calcium foods every day.
The presence of calcium in milk and bonded items is equal to our body's needs.
- 1 cup of milk (240 ml) or
- 1 cup of yogurt (150 ml) or
- 2 slices of cheese
- In calculation foods
- Soy products,
- Puppy beans and pulses
- Green leaf vegetables Like Spinach and Broccoli
- Fish or dining and other diet water-nutrients
Beverages or nucleus drinks, nourishment or drinks, as well as bleeding, rice, or nuts.
Some Functions of Calcium in the Body
Calcium is an essential element for the completion and building of your bone structure, Most of which is used in bones and teeth.
While some part is in blood and other organs. Its work is nervous movement and signals transmission, Control of muscle movements and pressure, and helps with blood clotting.
Our body stores it in our bones to adjust the level of calcium in the blood, So that it can be used when necessary and non-supply.
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The Effects of Calcium Deficiency in the Diet
If any reason for short periods reduces it in your diet, you will not have any symptoms immediately.
Instead, the body takes blood from the bones and incorporates it into the bloodstream to maintain a stable level of normal bodily functions.
Unless calcium is self-organized in the body, But if you have a reduction in your diet for long periods.
So your bones will become weak and loose due to rapid loss of calcium.
Needed for Calcium for the Human Body
For young people and children, there is a need to calculate the food and development of food.
The reduction in adults in their adults damages their bones, Which causes the post-test process and osteopenia.
The Body Needs Calculation of Calcium
- Adult Peoples: 1000 mg
- Young women and men: 1000 mg
- Pregnant female and breastfeeding mothers: 1000 mg
- People of 50 years or older: 1000-1300 mm
Sources of Calcium
- Milk and milk products full cream milk 1 cup (240 ml)
- Low greasy milk 1 cup (240 ml)
- High calcium without greasy milk 1 cup (280 ml)
- Cheese (cheddar cheese) 2 × 2-inch size (25 grams)
- Processing Cheese 2 Slices (40 grams)
- 1 cup of plain yogurt (150 ml)
- Be sure to include calcium-rich foods in your daily diet.
- Add milk, yogurt, or cheese to your breakfast snack.
- Also, be sure to include low-fat milk, omelets, or boiled eggs.
- If possible, add custard, cream sauce, porridge, or soup to your diet.
- Choose vegetables, chicken, and fish for lunch, Similarly, eat meat and some vegetables with rice in the same way.
- Move your bones couples to stay healthy, Especially keep knees and spinal bones, Take a mandatory walk in the morning and evening.
- Abstract the first rays of the morning sun in your body, it will increase the production of more vitamins D in your body,
And without food, vitamin D will get naturally, which increases the ability to absorb calcium in the intestines.
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Regularly Exercise
All the exercises are lifted with different angles, adding exercises every day.
In addition, walking jogging, open and windy places, and climbing stairs, are exercises that help maintain your bone health.
Take balanced food every day.
Reduce the amount of meat and salt in your food. These things make caused due to increased calcium in your body.
Avoid caffeine, alcohol, and smoking
If you do not get a calculation in the required amount of food, you should contact your physician in this regard, and according to its advice, calcium supplements should be linked.
If you used more than the amount of self-related or physician, you can harm your health.
Because more quantity of calcium creates a kidney and bladder.
In any case, it should not be more than 2000 mill daily.
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Written by Razi Ahmed
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