Calcium: its benefits
It's true, 99 % of calcium The body is stored in the bones, but the 1 % remains so important.
Many people do not realize that it is essential to stabilization of blood pressure, the transmission of nerve impulses, the contraction of the muscles, the coagulation, the balance of pH and thousands of thousands of enzymatic and hormonal reactions.
However, calcium is the mineral that Canadians of all ages consume insufficient quantity. More than 80 % of Canadians over 50, men and women combined, declare an insufficient food intake in calcium, according to a Health Canada report.
It is difficult to obtain all the calcium necessary simply by food. Dairy products are the privileged sources, but it would take a half-liter of milk every day to meet your needs. As for vegetarians or vegans, they should consume 3 liters of soy drinking or nearly 20 cups of chopped broccoli to comply with the recommended by Health Canada of 800 mg per day for most adults.
Taking calcium supplements With elderly adults has resulted in a reduction in bone loss and the risk of fracture, crucial risk factors to suffer from osteoporosis.
If you plan to add a calcium supplement to your diet, remember to consult a health professional and take note of these purchasing tips:
1) Monitor your overall contribution If you take other natural health products (PSN). Many multivitamins contain calcium, so carefully check the labels to find out how much you take it.
2) Calcium supplements arise in two main forms: "carbonate" and "citrate".
To. Calcium carbonate is more easily assimilated if it is taken with food and is not well absorbed by people who have a low rate of gastric acidity (a state that is not uncommon in the elderly).
b. Calcium citrate, although it is slightly more expensive, is well assimilated by people with a low gastric acidity rate, whether it is taken with food or on an empty stomach. According to some researchers, it has fewer long -term side effects (such as the formation of kidney stones).
3) The body arrives difficult to absorb more than 500 g of calcium at the same time, so that it is better to take doses less than several moments of the day.
The informative guide onthe seven nutrients that most often lack In Canadian food, according to Health Canada: