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Calcium - Building
Your Bones
Calcium
is an essential mineral for good bones and teeth but many
of us don't get enough.
Although calcium is necessary
for the production of strong bones and teeth, as well as
other essential functions, many of us just aren't getting
enough. This is particularly true of post menopausal women
who then suffer from osteoporosis.
What Functions is
Calcium Used For?
- Building and maintaining
bones and teeth
- Transmission of nerve
impulses
- Muscle contractions
- Triggering the release
of hormones like insulin
- Blood clotting
We get calcium from
our food. Those foods rich in calcium include:
- Milk
- Cheese
- Yoghurt
- Bread
- Almonds
- Watercress
- Broccoli and cabbage
- Apricots
Vitamin D
Vitamin D
is instrumental in the body's absorption of calcium and
any deficiency in this vitamin affects the take-up of calcium.
D is mostly acquired through exposure to sunlight.
Factors Preventing
Calcium Absorption Include:
- Acids found in some fruit
and vegetables like rhubarb and spinach
- Tannin found in tea
- Large amounts of dietary
fibre
- Excessive alcohol consumption
Daily Calcium and
Vitamin D Requirements
The American National
Osteoporosis Foundation recommends a daily dose of calcium
of between 1000 and 1300mg per day for an adult. For Vitamin
D, they recommend between 400 and 800 international units
(IU) per day. However, this amount should not be exceeded
because too much Vitamin D can be harmful as can an excess
of calcium.
These doses are recommended
for adults but it should be noted that the doses need to
be increased during pregnancy and breast feeding as well
as after the menopause. Consult your doctor or other healthcare
professional for personal advice on your individual needs.
Calcium Deficiency
There are no real symptoms
of calcium deficiency until it becomes a problem and osteoporosis
starts with a loss of bone mass. Women can have a bone mass
density test so that the condition may be diagnosed in the
early stages.
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Copyright © 2003
Carol Fisher. All Rights Reserved.
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