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How bad is Phosphorus deficiency? Who is at risk?

How bad is Phosphorus deficiency? Who is at risk?

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Phosphorus Supplements

Phosphorus supplement is a synthetic medication that is generally used to treat deficiency of phosphorus also called hypophosphatemia. Deficiency of this vital mineral could cause a number of adverse effects on an individual body which must be avoided.

These synthetic medications ensure an ample amount of necessary minerals so that the nutritional needs of the body are very well acknowledged. Supplement must be consumed based on an individual’s gender, diet, medical condition, and age group. Such parameters must be discussed with a health professional based on which a beneficial amount of dose could be calculated and consumed. Make sure not to cross the safety limit in order to avoid the toxicity of the same.

Phosphorus deficiency in humans

Deficiency of phosphorus is a condition in which the body has low levels of phosphorus. Generally, deficiency of this vital nutrient is unlikely to happen. However, poor daily diet could be the primary cause of this condition. Also, several other medical conditions could cause phosphorus deficiency which must be consulted by a healthcare professional.

There are a number of phosphorus deficiency symptoms that are usually bone related such as:

  • joint stiffness,
  • weakness,
  • numbness,
  • changes in body weight,
  • irregular breathing,
  • irritability,
  • fatigue,
  • anxiety, etc.

A human body is unable to produce phosphorus on its own. Therefore, it is necessary to consume phosphorus rich food to avoid deficiency which is also called as  hypophosphatemia.

Obligatory intake of Phosphorus

The intake of phosphorus mineral is generally classified based on an individual’s age, gender, diet, and medical condition. Daily amount of phosphorus for each individual is classified below:

For Infants:

  • 100 mg of Phosphorus for below 6months old.
  • 275 mg of phosphorus for 7-12 months old.

For Children:

  • 460 mg of phosphorus daily for toddlers between 1-3 years.
  • 4-8 years of children need 500 mg of phosphorus per day.

For Females:

  • 9-18 year olds need 1250 mg of phosphorus daily.
  • Adults need 700 mg of phosphorus everyday.
  • pregnant and lactating females under 18 years need 1250mg/day of phosphorus.
  • pregnant and lactating females over 18 years need 700mg/day of phosphorus.

For Males:

  • 9-18 year old need 1250 mg of phosphorus daily
  • Adults need 700 mg of phosphorus everyday

Who is at risk of deficiency?

Several factor could increase risk of phosphorus deficiency in an individual body such as 

  • Diabetes– people dealing with diabetes or recovering from diabetes ketoacidosis might develop deficiency of diabetes. This could happen due to insufficient insulin production that makes it hard to break down fat and harness the phosphorus from it.
  • Inherited disorder– there are several genetic disorders that degrade the body ability to store phosphorus. Due to excess urination or weak absorption of minerals from food, deficiency of phosphorus could be developed. 
  • Insufficient diet or starvation– Even if the body doesn’t get enough phosphorus from diet, minerals present in the blood stream could come in handy. Generally, only extreme starvation could lead to phosphorus deficiency. However, several other minerals such as vitamin D could decrease the absorption rate of phosphorus when it is not sufficient enough in our body. 
  • Alcoholism– consumption of alcohol may lead to malnutrition and nutritional deficiencies including Phosphorus deficiency(hypophosphatemia).

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Can Phosphorus improve your teeth and bones health?

Can Phosphorus improve your teeth and bones health?

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What is Phosphorus?

There are several minerals in our body that are necessary to perform several tasks. Phosphorus is one of such minerals that our body needs which is present in every cell membrane and is a key energy source of our body. It is the second most abundant mineral in our body that makes up 1% of our total body weight. Most of the phosphorus of a human body could be found in bones and teeth.

The primary function of phosphorus minerals inside our body is the formation of teeth and bones. It also plays an important role in repairing tissue cells, and filtering waste from our body. Many proteins and sugar inside our body involve phosphate to an organic compound. In addition, this mineral also plays a key role in activation of enzymes, intracellular energy storage, maintenance of fluid PH level outside of the cell, etc.

Natural sources of Phosphorus

Phosphorus is the second most abundant mineral after calcium that a human body is unable to produce on its own. Our body is dependent on the food we eat through which phosphorus mineral is harnessed and used. This nutrient can be found in a number of plant and animal sources. However, phosphorus extracted from animal sources is absorbed more quickly than that found in plant sources. 

Phosphorus can be found in a number of food products in the form of organic phosphorus such as:

  • organs meats,
  • chicken, turkey,
  • seafoods,
  • pollocks,
  • scallops,
  • catfish,
  • mackerel,
  • carp,
  • clams,
  • sardines,
  • crab,
  • pumpkin and sunflower seeds,
  • whole grains,
  • nuts,
  • soybeans,
  • lentils,
  • quinoa,
  • amaranth,
  • cheese,
  • milk,
  • yogurt,
  • potatoes,
  • egg,
  • garlic,
  • dried fruits,
  • carbonated drinks, etc.

General Benefits of Phosphorus

Phosphorus is loaded with several essential health benefits in a human body such as:

  • Keep bones healthy and strong.
  • improves mobility of muscles and reduce pain 
  • build strong teeths
  • restores body energy
  • filter out waste from kidneys
  • helps in production of DNA and RNA
  • maintain regular heartbeat
  • maintains mineral balance and use
  • growth, development, and repairing of tissues and cells
  • encourage nerve conduction

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Lets discuss the Brief Idea on Iron Toxicity

Lets discuss the Brief Idea on Iron Toxicity

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Toxicity of Iron

Toxicity is a condition in which the iron level of a body crosses the safety limit. ALthough iron is a very vital and associated mineral in various functions of our body, more than necessary could cause reverse effects. 

Iron toxicity is classified as cellular or corrosive. Excess consumption of iron could cause corrosive effects on gastrointestinal mucosa leading to certain side effects such as abdominal pain, diarrhea, vomiting, nausea, hematemesis, etc. Similarly, cellular toxicity can cause cellular changes such as cell membrane damage resulting in cell death.

It is recommended to avoid such toxicity by consuming safe amount of iron through diet or supplement and inform a health professional if you notice any iron toxicity symptoms such as:

  • dizziness,
  • headache,
  • shortness of breath,
  • fluid in the lungs,
  • jaundice,
  • low blood pressure and a fast or weak pulse,
  • fever,
  • grayish or bluish color in the skin,
  • seizures, etc.

Stages of Iron toxicity.

The five phases of iron poisoning symptoms are as follows:

(0–6 hours)Stage 1 : Vomiting, vomiting blood, diarrhoea, abdominal pain, agitation, and tiredness are possible symptoms. Rapid breathing, a rapid heartbeat, a coma, unconsciousness, seizures, and low blood pressure are possible in severe cases.

Stage 2 (6 to 48 hours): The affected person’s symptoms and general health may start to get better.

Stage 3 (12 to 48 hours): Symptoms could include extremely low blood pressure (shock), fever, bleeding, jaundice, liver failure, an excessive amount of acid in the blood, and convulsions.

(2 to 5 days) Stage 4 : Symptoms may include breathing difficulties, liver failure, haemorrhage, irregular blood clotting, and even death. Along with confusion, sluggishness, or coma, low blood sugar is a possibility.

Stage 5 (2 to 5 weeks): Stomach or intestines may become scarred (2 to 5 weeks). Abdominal obstructions, cramps, discomfort, and vomiting can all be brought on by scarring. Later cirrhosis can appear.

Safety measure:

In such cases where iron get to toxic level in your body, a solution is passed through your nose in the stomach which helps the body to get rif of excess iron present inside. However if the condition is serious, Chelation therapy is must be done in which special kind of drug is used to bind the excess irons in your blood.

This process is done either through Intravenous (IV) tube in your arm or by swallowing chelation medicine that is also available in pill form. Once the drug gets attached to the excess iron, your body get rid of both through urine. However, informing the healthcare or poison control must be the primary duty of every individual as soon as toxicity is identified.

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How much Iron nutrient does our body need?

How much Iron nutrient does our body need?

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Iron Supplements

Iron supplement is a synthetic medication that is generally used to treat a condition called Anemia which is the most common result of iron deficiency as per reports. These conditions can cause several symptoms such as fatigue, shortness of breath, chest pain, weakness, etc. Iron supplement is also often used to treat anemia caused by chemotherapy, heavy menstrual period, kidney disease, and pregnancy.

Iron supplement is used to treat low iron levels in the body which might be caused due to malnutrition or certain medical conditions that resist the iron production or function. 

It is recommended to consult a doctor regarding specific beneficial doses that could vary for every individual. Doses are generally calculated based on your diet, medical condition, age group, and gender as discussed in the iron requirement section.

Deficiency of Iron

Iron deficiency is the single most common deficiency to be reported worldwide. It generally occurs when your body does not get to consume enough iron through daily diet. Conditions such as inflammatory bowel diseases, loss of blood due to period bleeding, severe wounds or any other condition, and more need of iron during pregnancy could also cause iron deficiency. 

Iron is necessary for your body to produce hemoglobin that permits red blood cells to carry oxygen throughout the body. Lack of hemoglobin leads to an inefficient amount of oxygen resulting in a condition called Anemia. This also makes your heart work more and harder to supply oxygen rich blood throughout your body. 

This results in a number of deficiency symptoms such as:

  • unusual tiredness,
  • difficulty in concentration,
  • weakness,
  • irritation,
  • shortness of breath,
  • heart palpitation,
  • tongue and mouth swelling/soreness,
  • brittle/spoon shaped nails,
  • paler skin than usual generally in face and gums,
  • headaches particularly in women,
  • damaged and dry skin and hair,
  • restless leg syndrome, and others.

Consult a doctor if you observe any of such or other symptoms caused due to no reason. 

Iron requirement for humans

Iron is necessary as a daily mineral for a human body to perform multiple functions daily. The amount of iron necessary and beneficial for an individual body is based on an individual’s age, medical condition, gender, and diet. Total intake amount of iron along with diet and supplement for an individual is classified as :
For Infants:

  • 0.27 mg of Iron for below 6months old.
  • 11 mg of iron for 7-12 months old.

For Children:

  • 7 mg of iron daily for toddlers between 1-3 years.
  • 4-8 years of children need 10 mg of iron per day.

For Females:

  • 9-13 years of female need 8mg/day of iron
  • 14-18 years need 11 mg of iron daily
  • 19-50 years need 15 mg of iron everyday

For Males:

  • 9-13 years of male need 8mg/day of iron
  • 14-18 years need 11 mg of iron daily
  • 19-50 years need 8 mg of iron everyday

Medical conditions:

  • A pregnant female needs 27 mg of iron daily
  • lactating females between 14-18 need 10 mg of iron everyday.
  • lactating females above 19 need 9 mg of iron everyday.

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Is Iron important for Metabolic activities in your body?

Is Iron important for Metabolic activities in your body?

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What is Iron?

Iron is an abundant and one of the most essential minerals that is necessary for almost all kinds of living beings and organisms. This mineral plays an important role in a wide variety of metabolic processes that includes electron transport, synthesis of Deoxyribonucleic Acid (DNA), formation of hemoglobin, oxygen transport throughout the body, and more.

This mineral is recycled in the body and then consumed. The chemically formed usable iron is delivered to several tissues by some specific transporter that captures release of iron in plasma. A human body uses iron to make a protein called Hemoglobin that carries oxygen from lungs to various parts of the body and also a protein called Myoglobin that carries oxygen to the muscles of the body. There are also several hormones that need iron for their production. 

Benefits of Iron in your body

Iron is necessary for a number of functions, productions, development, and maintenance tasks in a human body. This mineral is needed to perform such function and provide several health benefits to a human body that includes:

  • improves the immune system
  • regulation of body temperature
  • maintain gastrointestinal process
  • maintain general energy
  • reduces bruising and fatigue
  • improves concentration and restore sleep
  • improves concentration, muscle endurance and hemoglobin
  • helps to treat anemia

Natural source of Iron

Iron is one of the most vital minerals that a human body cannot produce on its own. Our body needs to harness this mineral from the food we eat. It is important to consider foods that are rich in iron into your daily diet. 

Such high iron source food products include Spinach, Legumes, Pumpkin seeds, turkey meat, soy-based food such as:

  • Tofu,
  • shellfish,
  • liver and other organ meat,
  • red meat,
  • Quinoa grain,
  • broccoli,
  • Cashews,
  • Baked potatoes, 
  • Whole-grain and enriched breads,
  • lentils,
  • cornmeal and syrup,
  • watermelon,
  • prune and its juice,
  • dried peas and beans,
  • wheat products,
  • dried peaches and apricots, etc.

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How Good is Magnesium Supplement? Is overdose safe?

How Good is Magnesium Supplement? Is overdose safe?

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Magnesium Supplement

Magnesium supplements are available in solid as well as in liquid form. These synthetic supplements are made of several several substances such as Croscarmellose Sodium, Hypromellose, Silicon Dioxide, Magnesium Oxide Cellulose Gel, Stearic Acid, Polyethylene Glycol, Magnesium Stearate, added color, and more.

This kind of supplement ensures that necessary amounts of magnesium are consumed by your body to maintain and performed multiple tasks assigned for the mineral. Some people also add such magnesium supplements to treat constipation. 

Deficiency of Magnesium

Deficiency of magnesium refers to a condition in which the amount of magnesium required for a body to work properly is considerably low. A decline in magnesium amount in the blood is also called hypomagnesemia. Such a condition takes place due to low magnesium dietary intake that causes low magnesium level. 

There are several effects that result due to low magnesium levels in the body that include:

  • muscle cramps and twitches,
  • Osteoporosis,
  • hypertension(High blood pressure),
  • irregular heartbeat, 
  • mental health disorders,
  • muscle weakness,
  • fatigue,
  • Asthma, etc. 

It is always advisable to include Magnesium supplements if an individual cannot consume enough of this nutrient through the daily diet. However, the supplement must be calculated based on certain parameters classified above.

Daily intake of Magnesium

Magnesium is necessary as a daily mineral for a human body to perform multiple functions daily. The amount of magnesium necessary and beneficial for an individual body is based on an individual’s age, medical condition, gender, and diet. Daily intake amount of magnesium along with diet and supplement for an individual is classified as :

  • toddlers between 1-3 years need 80 mg of magnesium everyday
  • children between 4-8 years old require 130 mg of magnesium per day
  • Children between 9-13 years need 240 mg per day of magnesium.
  • 360 mg of magnesium per day is needed for teenage girls between 14-18 years and 410 mg for boys.
  • 19-30 years of male need 400 mg per day while females of the same age group need 310 mg daily.
  • Above 30 years of females need 320 mg male need 420 mg of magnesium per day.
  • a pregnant female under 19 needs 400 mg, 19-30 years need 350, and above 30 years need 360 mg of magnesium daily
  • a lactating female under 19 needs 400 mg, 19-30 years need 350, and above 30 years need 360 mg of magnesium daily

Magnesium Toxicity in a human body

Magnesium toxicity is a condition in which magnesium levels in the body get high. Such a condition is caused due to overconsumption of magnesium supplements or low excretion of magnesium by the kidneys. Such a condition causes high magnesium buildup in the body that causes severe adverse effects such as hypotension(low blood pressure), decelerate breathing, irregular heartbeat, Coma, confusion, and fatal.

It is always recommended to follow a prescription provided by a healthcare professional as per your body needs and conditions. 

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Is magnesium good for symptoms of Premenstrual Syndrome?

Is magnesium good for symptoms of Premenstrual Syndrome?

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What is Magnesium?

Magnesium is one of the most common minerals found in a human body as well as the second most common mineral found within a cell. Magnesium is associated as a chemical compound in more than 300 different enzyme systems.

This vital mineral plays a key role in important functions of our body that include nerves and muscles function, energy production, synthesis of nuclear material, active transmembrane transport for other ions, development of bones, maintaining steady heartbeat, helps to maintain blood sugar level and blood pressure, etc. 

Natural Sources of Magnesium

Magnesium is a kind of nutrient that our body cannot produce on its own. However, it is available in a number of natural food products that includes sources of plants, animals, and beverages. Such food product includes:

  • spinach,
  • pumpkin seeds,
  • almonds,
  • cashews,
  • oil roasted peanuts,
  • soy milk,
  • Edamame, 
  • Peanut butter, 
  • Avocado,
  • brown cooked nice,
  • fortified cereals,
  • kidney beans,
  • cocoa powder,
  • milk, raisins,
  • beef,
  • raw carrot,
  • shredded wheat cereals, 
  • cooked black beans,
  • dark chocolate,
  • whole wheat bread,
  • potato,
  • plain yogurt,
  • oatmeal,
  • banana,
  • salmon,
  • halibut,
  • chicken breast,
  • cooked broccoli,
  • apple, etc.

Benefits of Magnesium in a human body

Magnesium is one of the most common and vital minerals that helps a human body in multiple productive and maintenance functions. when added in a daily diet, there are several benefits of magnesium in a human body such as:

  • improves the symptoms of Premenstrual syndrome (PMS)
  • involvement in more than 300 types of enzyme chemical reaction.
  • assist against depression.
  • helps to lower blood pressure.
  • helps to prevent migraines.
  • improves exercise performance.
  • beneficial against type 2 diabetes.
  • anti-inflammatory properties.
  • improves insulin production.
  • considerably safer nutrient that is commonly available in many food products.

Magnesium For Prementrual Syndrome

Premenstrual syndrome is a condition of female body in which several group of synptoms and side effects associated the female body for period between ovulation and period. The cause for such effects are still not understood but such menstrual cycle are supposed to have hormonal change in female body. Such symptoms include:

  • Depression
  • tender breast
  • depression
  • fatigue
  • Irritation
  • unusual mood swings
  • food craving, etc.

If a woman is suffering from premenstrual syndrome, the mineral Magnesium could be a lot helpful. It is expected to relieve symptoms o prementrual syndrome by relaxing the smooth muscles of your Uterus and reducing the pain associated with period by reducing prostaglandins. Common symptome of Premenstrual syndrome could be taken care of by 360mg of magnesium mineral daily in your diet.

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Is Calcium deficiency common? How to treat and prevent?

Is Calcium deficiency common? How to treat and prevent?

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What is Calcium Deficiency?

Calcium deficiency is an unfortunate condition that occurs in your body due to low calcium levels. There are generally two types of calcium deficiency namely Dietary calcium deficiency and Hypocalcemia. 


Dietary Calcium Deficiency

In this type, deficiency of calcium is caused in a body due to less intake of calcium through daily diet. This leads to several bone diseases such as Bone thinning, Bone weakening, Osteoporosis, etc.

Hypocalcemia

In this type, deficiency of calcium takes place due to low calcium level in your blood. This can happen due to interaction of certains medications or certain medical conditions such as Hypoparathyroidism or renal failure. 

Ideally, a person is unlikely to get diagnosed with calcium deficiency within proper diet and routine checkup, however, there are a number of unusual effects involved when a body falls deficiency to calcium. Such conditions include:

  • Spasm on hands and feets called tetany,
  • Abdominal cramps,
  • Poor bone mineralization,
  • Osteoporosis,
  • Highly irritable nervous system,
  • Muscle cramp,
  • Overactive reflexes,
  • Osteomalacia i.e. bone softening,
  • Ricket and impaired growth in childrens, etc.

Calcium Supplements

Calcium supplements consist of salts of calcium that is generally used when there is not enough calcium consumption through a daily diet. These synthetic supplements maintain or improve the calcium level of your body so that several unusual effects of calcium deficiency could be prevented such as osteoporosis, weakening of bones, etc.

A beneficial amount of calcium supplement must be calculated based on an individual’s age, medical conditions, and diet. A quality supplement of calcium is necessary for any individual which is available in mygenericpharmacy with known brand names. 

How much Calcium do you need daily?

5 Tips to Prevent Calcium Deficiency in Your Body - O40HF

The amount of calcium required for an individual depends upon their age group and medical conditions, irrespective of their gender under general circumstances. The following is the classification of calcium intake for an individual.

  • babies upto 6 months of age need 200 mg of calcium per day
  • babies between 6-12 months old need 260 mg of calcium daily
  • toddlers between 1-3 years need 700mg of calcium everyday
  • children between 3-6 years old require 0.97mg of calcium per day
  • children between 6-10 years demands 1.12mg of calcium per day
  • Kids between 10-12 years need 1.4mg per day of calcium
  • 1.82 of calcium per day is needed for teenager between 12-15 years 
  • male above 15 years need 1.97 calcium per day
  • female above 15 years need 1.54 calcium per day
  • a pregnant woman needs 2.27mg/day while a lactating woman needs 2.89mg of calcium daily.

Toxicity of Calcium:

Taking moderate calcium doses daily is generally considered safe. However, high doses of calcium supplement for a longer period of time could result in high levels of calcium in your blood called Hypercalcemia. This condition results in a number of unusual symptoms such as:

  • vomiting,
  • nausea,
  • frequent urination,
  • muscle pain,
  • tiredness,
  • weakness,
  • headache,
  • loss of appetite,
  • abdominal pain,
  • constipation,
  • difficulty in thinking,
  • confusion,
  • disorientation,
  • depression,
  • bone pain, etc. 

Seek medical attention right away if you notice such toxic effects while taking calcium supplements.

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How to Protect your bone with high calcium food?

How to Protect your bone with high calcium food?

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What is Calcium?

The Primary role of calcium inside the body is to improve or maintain healthy teeth and bones. Your body uses calcium to maintain bones and teeth for ages. Healthy amount of calcium in the body could prevent bone disease such as Osteoporosis for the lifetime. 

Calcium also plays an important role for releasing hormones and other chemicals, cardiovascular functions, muscle movements, etc. It is a cofactor for many enzymes and plays an important role for enzymes working efficiently. Such quality calcium supplements are available in https://mygenericpharmacy.com/

Why does our body need calcium?

The mineral for strong bones is calcium. The bones and teeth are where the body stores the majority of its calcium. The mineral gives them their strength and hardness. The body requires the remaining 1% for a variety of processes that keep it operating normally. Calcium aids in the contraction and expansion of blood vessels, the contraction of muscles, the transmission of messages through the nervous system, and the hormone secretion of glands.

Every day, calcium enters and exits the bones as they undergo continual remodelling. The total amount of bone mass grows in children and teenagers because the body replaces lost bone more quickly than it degrades new bone. This lasts until around age 30, at which point the pace of new bone creation and old bone disintegration roughly equalises. Bone is broken down more quickly than it is created up in older adults, especially in post-menopausal women. Too little calcium in the diet might cause osteoporosis.

Natural Sources of Calcium

A human body consists of several complex systems combined but cannot produce several minerals by its own such as calcium. Calcium is a kind of abundant nutrient that is a general need for maintenance of bones and teeths of your body with other additional responsibilities. There are a number of fortified and natural food/drink products that must be added in daily diet through which calcium is extracted when entered inside our body. Such food and drink products include:

  • milk
  • salmon and sardines
  • tofu
  • fortified breakfast cereals
  • severals nuts and seeds such as almonds, sesame, chia, etc
  • corn tortillas and cornmeal
  • yogurt
  • fortified dairy products such as soymilk
  • cheese
  • green leafy vegetables
  • fortified fruit juices
  • grains and legumes

Overview:

  • Calcium is one of the most bountiful minerals that is necessary for all living organisms. 
  • There are a number of food product available in nature that provide sufficient amount of calcium need for an individual body.

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What is the primary role of calcium in a human body?

What is the primary role of calcium in a human body?

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What is Calcium?

Calcium is a kind of mineral that a human body consumes through the intake of food. It is one of the most bountiful minerals that is necessary for all living organisms. More than 99% of calcium of a human body is found in teeths and bones and the remaining is found in extracellular serum calcium. This mineral is distributed among departments of various tissues in a human body. Several other vitamins may also be required to maintain or increase the absorption rate of calcium in the body. 

The Primary role of calcium inside the body is to improve or maintain healthy teeth and bones. Your body uses calcium to maintain bones and teeth for ages. Healthy amount of calcium in the body could prevent bone disease such as Osteoporosis for the lifetime. 

Calcium also plays an important role for releasing hormones and other chemicals, cardiovascular functions, muscle movements, etc. It is a cofactor for many enzymes and plays an important role for enzymes working efficiently.

Benefits of Calcium intake 

Calcium consist of various health maintenance benefits to make sure several parts, organs, and function of your body get least affected due to aging that include

  • prevention and maintenance of healthy bones.
  • maintains the action of heart muscles and heartbeat.
  • plays an important role in blood clotting.
  • reduces risk of a non-cancerous tumor called colorectal adenomas.
  • lower blood pressure in younger people and in pregnant conditions.
  • improves cholesterol level in the body.
  • releases hormones and other chemicals.
  • helps nervous signals for communication within the body.

Ways to get enough calcium

Eating a range of healthful meals from all the different food categories is the greatest approach to ensure that you get enough calcium every day. To assist the body absorb and use calcium from meals, it’s critical to get adequate vitamin D each day from foods like fortified milk or from exposure to the sun.

Here are some simple tips for choosing calcium-rich foods:

  • Calcium content is higher in dairy products. Milk, yoghurt, and cheese are dairy products. Milk has 300 mg of calcium in a cup (8 ounces). The amount of calcium in skim, low-fat, and whole milk is the same.
  • Vegetables that are dark green and have leaves are rich in calcium. All three vegetables—broccoli, kale, and collards—are excellent calcium sources, especially when consumed raw or just heated. (Vegetables lose a lot of their mineral content when they are boiled.)
  • About 200 mg of calcium can be found in a serving of canned salmon or sardines. It is located in the fish’s soft bones.
  • Calcium can be added to the diet through foods like cereal, pasta, bread, and other grain-based foods. Look for cereals that have been fortified with calcium and other minerals.
  • In addition to cereal, calcium may also occasionally be added to tofu, soy and rice beverages, and fruit juices. To determine whether a food item contains additional calcium, read the product label.

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