Facts You Should Know About Calcium – Part 1
Milk has been the popular source of calcium for kids. One 8-oz glass of milk contains 300 mg of calcium. However, there are other foods that give more calcium than milk. For example, a cup of frozen collard greens contains 357 mg, while a cup of frozen spinach contains 291 mg. Want other foods that provide a good amount of calcium? Try canned sardines with bones, tofu and fortified orange juice.
Calcium is an important body nutrient that primarily helps to strengthen the bones. It is also essential in managing certain health conditions like Crohn’s disease. That is why most adults need to get about 1,000 mg of calcium per day, as recommended by the Food and Nutrition Board.
However, there are studies that found some harmful effects of calcium as well. This post about calcium is divided into two parts. This article will discuss a few reasons why taking calcium is important.
The Health Benefits of Calcium
Women who take calcium live longer and feel better
An article published in the Journal of Clinical Endocrinology & Metabolism stated that taking calcium everyday helped lengthen women’s lives. Based on a study at McGill University in Montreal, 9,033 Canadians were monitored from 1995 to 2007. The women who took approximately 1,000 mg of calcium everyday, whether in supplement form or from dairy and non-dairy foods, were found to have a lower risk of death and received longer life spans.
Calcium can also help fight PMS symptoms. Cramps, moods swings and bloating are common symptoms of PMS. A study at Columbia University with 466 women participants who are 18 to 45 years old showed a 50 percent reduction in PMS symptoms with the intake of 1,200 mg of calcium per day.
Calcium with Vitamin D is good for your spine
A study presented on the 2012 American Society for Bone and Mineral Research annual meeting stated that women had lower risk of spine fractures with the combined intake of calcium and vitamin D. The Women’s Health Initiative conducted a calcium plus vitamin D trial study and discovered that supplementation lowered vertebrae fracture risk by 13 percent, but did not lower hip fracture risk.
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