Dairy products have been advertised for their calcium abundance since forever, and as you already know, this mineral is of essential importance for your body. That is why you have been drinking a glass of milk before you go to bed.
According to osteoporosis foundations and health services, 1,000mg of calcium is the recommended daily intake of calcium. Unfortunately, it is pretty hard to obtain such an amount through food alone.
Patients diagnosed with osteoporosis or osteopenia are advised to take calcium supplements. Well, science has something to say regarding these supplements. Namely, the wrong kind could burden you with severe health ailments.
We will discuss more on the subject further in this article, and you will also learn more about safe calcium supplements.
What do conventional calcium supplements contain?
Be more careful about the type of calcium you use. Calcium supplements are usually made of bone meal, oyster shell, coral, calcium carbonate, citrate or dolomite. Researchers say that low-quality supplements may contain unhealthy doses of lead or heavy metals.
The body absorbs only a tiny amount of the ‘rocky’ calcium, and the rest is accumulated inside its tissues.
The next thing you should be aware of is the amount of calcium. Human body cannot assimilate excessive amounts of inorganic calcium.
As we already explained, the body accepts only a small amount of such calcium, which means the more ‘rocky’ calcium supplements you use, the more accumulates in your tissues.
According to a study published by the British Medical Journal, calcium supplements or foods with synthetic calcium did not build strong bones in people over 50.
Experts explain that instead of strengthening the bones, the excess calcium tends to build up in arteries, in the kidneys or even in your brain.
Researchers also say that there is no connection between the risk of fractures and dietary calcium intake. There is also no evidence that higher doses of calcium from dietary sources can prevent fractures.
Moreover, the recommended daily intake of 1,000mg of calcium supplements may cause cardiovascular issues, kidney stones, brain lesions, and even acute gastrointestinal issues. Brain lesions are tightly linked to the occurrence of sudden stroke, dementia, multiple sclerosis and other conditions.
A 2011 study from the British Medical journal shows that the combination of calcium supplements (1,0000mg per day) and vitamin D3 increases the risk of sudden heart attack by 20%. Excessive amounts of calcium affect the absorption of iron, magnesium, iron and phosphorus.
Opt for natural sources of calcium
Too much calcium is dangerous for your body, but the same applies to calcium deficiency as well.
Switch to natural sources of calcium, and eat more foods that are naturally packed with this mineral. Calcium of plant origin is always the best option. Plants absorb calcium from the soil, and transform it into a form that fits their structure. This form is bioavailable to the human body, and it causes no side effects.
We give you the top 5 foods that come packed with high amounts of calcium:
1. Blackstrap molasses
It is abundant in calcium, magnesium, iron, selenium, manganese, and vitamin B6. Add it to your baked goods or just use it as a sweetener.
2. Spinach
It is high in calcium, magnesium, manganese, potassium, vitamin K2, vitamin A, and folate.
3. Collard greens
These will provide you with lots of calcium, manganese, folate, vitamin K2 and vitamin A.
4. Nuts
Calcium is found in most nuts, but almonds are considered to be the richest source of this mineral. Nuts are packed with manganese, magnesium, potassium, and vitamin E.
5. Canned sardines
You should eat your sardines whole, including their bones. Sardines provide enormous amounts of calcium, phosphorus, selenium, vitamin E, and vitamin B12.
Source: www.healthiestalternative.com