health and fitness

 

                       Calcium

Now let's talk about calcium. Calcium is a mineral.

Calcium is essential for healthy bones, teeth, heart, and muscles, and it has many other functions in the body. It is very important to meet the requirement of calcium.

Dairy products that have calcium;

We can get calcium from milk. A good amount of calcium is found in milk. Those who do not like milk can use yogurt. Yogurt can be used in dairy products and calcium is found in milk and yogurt. If we talk about yogurt, we get calcium as well as protein. If we talk about yogurt, along with calcium, protein is also found in it, it also contains probiotics means healthy bacteria, which are very important for the digestive system.

Nondairy products that have calcium;

Also, if we talk about nondairy products, there is a good amount of calcium found in seeds, for example, one tablespoon of poppy seeds provides 13% of the daily requirement. Similarly, if we talk about sesame seeds, one tablespoon of sesame seeds provides us with 9% of our daily requirement. Similarly, chia seeds are also used for weight loss and are also a very good source of calcium. Now if we talk about nuts, almonds contain more calcium than other nuts. An ounce, or about 22 almonds, contains 8% of the daily requirement. Similarly, if we talk about dry fruits, figs contain a good amount of calcium compared to other dry fruits. One ounce of figs provides five percent of our daily intake.

If we talk about green vegetables, calcium is found in green leafy vegetables. But they also have a disadvantage because they contain oxalates,

Oxalate is the substance that binds calcium within itself so that calcium is not available for uptake. So we cannot meet the requirement of calcium only from vegetables. Also, if we talk about fish, some types of fish contain very good amounts of calcium. Apart from fish, when we talk about pulses and beans, white beans are a very good source of calcium.

Whey protein is recommended for those who want to build muscle, as well as for those who want to supplement their calcium intake with non-dairy products.

 

One scoop of whey protein provides 200mg of Calcium, An adult's daily calcium requirement is up to 100mg. That means we get 20%of the calcium from one scoop of whey protein. If we talk about other than whey protein, many products are fortified with calcium, i.e. calcium is added to them.

As many cereals contain iron, they also contain calcium, but one thing we should be aware of is that if we consume too much calcium, our body does not absorb it. Then the body doesn't benefit from it. The benefit is that we spread it out little by little throughout the day so that the body can use it. If we take too much calcium, our body won't absorb it.

Many cereals and juices are also fortified with calcium. Orange juice is often fortified with calcium, so orange juice provides up to 50 percent of the daily requirement. So we have discussed its sources, and we should try to meet the requirement of calcium from dairy sources. If your diet is not proper, you can take calcium supplements.

If we take calcium supplements for a long time, it can also cause harm to the body. If we talk about the absorption of calcium, the absorption of calcium from dairy products is very good.

The calcium we get from plant-based products is not as well absorbed as from animal-based calcium, so try to include daily products in your diet. People who cannot consume milk for any reason should use yogurt.

The probiotics in yogurt are very beneficial