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Calcium must be ingested daily and absorbed effectively in order to maintain optimal health. Most people can get enough calcium by eating a variety of foods rich in calcium. Foods that naturally contain calcium include milk and other dairy products; green, leafy vegetables; seafood; nuts; and dried beans. Calcium is also added to orange juice, breakfast cereals, breads, and other fortified food products.
High dietary calcium intake is necessary for infants, children and adolescents in order to promote bone growth and formation. Pregnant women also have higher calcium needs, because it is required for the normal development of fetal bones. In addition, women who have reached menopause need to ensure an adequate amount of calcium intake to reduce the risk of osteoporosis.
Deficiency Symptoms of calcium:
Because bone stores of calcium can be used to maintain adequate blood calcium levels, short-term dietary deficiency of calcium generally does not result in significantly low blood calcium levels. But, over the long term, dietary deficiency eventually depletes bone stores, rendering the bones weak and prone to fracture. The symptoms of calcium deficiency are:
• Bowlegs, Pigeon Breast, and Knock-knees of children
• Cramp pains in legs
• Delay in sitting up, Crawling and Walking of babies
• Heart becomes irregular
• Nerves become extremely irritable
• Poor sleep disorder
• Weakness in the bones
Sources of Calcium
Milk, yogurt, and cheese are rich natural sources of calcium and are the major food contributors of this nutrient. Nondairy sources include vegetables, such as Chinese cabbage and broccoli. Spinach provides calcium, but its bioavailability is poor. Most grains do not have high amounts of calcium unless they are fortified; however, they contribute calcium to the diet because they contain small amounts of calcium and people consume them frequently. Foods fortified with calcium include many fruit juices and drinks, tofu, and cereals. Selected food sources of calcium are listed
Yogurt, plain, low fat
Orange juice, calcium-fortified
Yogurt, fruit, low fat,
Mozzarella, part skim,
Sardines, canned in oil, with bones
Milk, nonfat, Milk, reduced-fat ,Milk, buttermilk,Milk whole
Tofu, firm, made with calcium sulfate
Salmon, pink, canned, solids with bone
Cottage cheese, 1% milk fat
Tofu, soft, made with calcium sulfate
Instant breakfast drink, various flavors and brands, powder prepared with water
Frozen yogurt, vanilla, soft serve
Ready-to-eat cereal, calcium-fortified
Turnip greens, fresh, boiled
Kale, fresh, cooked Kale, raw, chopped
Ice cream, vanilla
Soy beverage, calcium-fortified
Chinese cabbage, bok choi, raw, shredded
Bread, whiteBread, whole-wheat ,
Pudding, chocolate, ready to eat, refrigerated
Tortilla, corn, ready-to-bake/fry,Tortilla, flour, ready-to-bake/fry
Sour cream, reduced fat, cultured
Cheese, cream, regular
ASTHISRNKHALA (Cissus quadrangularis)
It is the medicine used as
• Good source of calcium so used
• Used in bone fracture and dislocation
• Increases sperm count.
• Increase strength of body
Why is Calcium so important?
Calcium is needed for good teeth and strong bones and for the proper function of nerves, muscles, kidneys, and the heart. Not having enough calcium in the diet is one of many factors associated with an increased risk of osteoporosis, a disease that speeds up the process of the natural loss of calcium in the bones. This causes the bones to become weak and fragile, leading to loss of height, curved spines, and bone fractures, especially in women. In recent years, the recommended amount of calcium has been increased from 800 mg to 1000 to 1200 mg per day. Dairy products are the most common source of calcium for people in western industrialized countries. But, as you know, most of the dairy products most commonly eaten are very high in saturated fat and cholesterol, as well as calories! This is not a good trade-off - increasing your risk of heart disease and weight gain by eating dairy products high in saturated fat, cholesterol, and calories in order to decrease your risk or osteoporosis by getting the calcium they contain!
keep your bones healthy the remainder of your life by doing a few simple things:
• Eat enough calcium from low fat sources, or supplement
• Strengthen your bones through regular exercise
• Avoid unhealthy, low calorie diet plans
• If you are a post-menopausal woman, discuss
estrogen replacement with your doctor
• Avoid smoking, and if you do smoke, quit!
People who constantly dietthroughout their lives are at greater risk for osteoporosis because they often do not get enough calcium (or other nutrients) because of low calorie intake. So, maintaining healthy bones is another good reason to lose weight the right way: through a balanced, low fat diet plan and regular physical activity.
I am an Ayurvedic doctor,since last ten year precticing,Manufectureing herbal medicines and also marketing,consultant in three pharma company. I am writing an articals about heath, herbal plant and an Ayurved in verious news papers and give leactures also on the same.I am teaching about besic consept of Ayurved and Yoga at Shivanand Ashram,Ahmedabad. I would like to read about Health releted articals.