Keys Not To Lose Calcium From Your Bones

Calcium is the most abundant mineral in our body: 99% is made up of it defining the skeleton, and the rest flows in the blood performing essential functions for our body. It is essential for our health, thanks to calcium the nerves function, the nerves and muscles contract, and our heart can fulfill essential functions where this mineral is more than indispensable.

Given its importance in our health, it is convenient that we know a series of principles by which we can better assimilate calcium in our body, guidelines that will make sure that we do not lose our bone mass, that we keep our bones and teeth healthy allowing the passage of the time, do not go blurring the essential pillars of calcium, where our diet is often its worst enemy. Take note, you will surely appreciate it.

Consequences of calcium loss

• Pain in our joints: shoulders, knees, hips …
• Tingling and cramps, especially at night, making it very difficult to rest.
• Brittle nails
• High cholesterol and hypertension
• Arrhythmias and palpitations
• Dental problems
• Skin problems
• Numbness of upper and lower limbs
• Osteoporosis

Guidelines to conserve our calcium

1. The high fat diets can make it difficult to absorb calcium, hence we should avoid eating all foods containing this element as harmful to health.
2. The proteins are needed to fix calcium, but keep in mind that consume excess produce the opposite direction, removes it . So keep a balanced intake when you eat legumes, nuts, lean meats, cod, dairy …
3. All those foods rich in calcium, when cooked at very high temperatures, lose their properties. The same happens if you dissolve them in water, hence we must take it into account when, for example, we cook legumes.
4. When a diet is very acidic, calcium loses its properties, hence you must have a very iron balance in your nutrition, especially when you take sugars, dairy, coffee, alcohol, fish, eggs .. All these foods prevent calcium settles in our bones.
5. Calcium needs vitamin D to be absorbed, where can we get it? in salmon, canned tuna in oil, cereals and natural yogurt . Since very few foods contain Vitamin D, it would also be recommended that you consume it in the vitamin preparations sold in natural stores. Also point out that you can also synthesize it while you sunbathe, hence for example the benefit of going for a run or walking an hour a day outdoors.
6. We must maintain a balanced contribution between calcium and phosphorus. Phosphorus can be found in rice, cereals, artichokes, parsley, mushrooms, raisins, egg yolk …

We recommend you read: Vegetable foods rich in calcium

Guidelines for maintaining calcium

• Fruits and vegetables with Vitamin A and C : they are essential to synthesize and maintain calcium in our body, you can find them in lemons, oranges, kiwis, carrots, pineapples, melons, pumpkins, mangoes, cabbage, peppers, apricots, tomatoes …
• You should consume at least three dairy products a day, nutritionists recommend yogurt or fermented milk, where the lactose disappears and they become healthier and more digestive. Milk can also be substituted for soy milk, more adaptable and healthy.
• You should also know that cooking fruit and vegetables destroys part of the vitamin C, essential for synthesizing calcium, which is why nutritionists recommend not overusing cooked vegetables and consuming them raw.

• To give you an example of the appropriate consumption of proteins (remember that an excess of them destroys calcium), we recommend that you consume at least two daily servings, one of meat such as chicken (about 100 grams) and a piece of fish blue (between 150 or 200 grams) this amount would therefore be the most appropriate of proteins so as not to lose your calcium intake.

We recommend you read: Foods rich in calcium for lactose intolerant