How to Increase Bone Calcium
Calcium is an essential component of bone.We need this nutrient to build and maintain our skeleton.Calcium deficiency in our bodies can weaken our bones and increase our risk of frequent fractures, among many other unwanted side effects.Nails that have become weak and brittle, depression, and muscle spasms are just a few of them.Calcium is absolutely necessary for the optimal functioning of all cells in the body.Calcium is also necessary for the proper functioning of our hearts and nerves.There has also been research that shows calcium can protect us against cancer, diabetes, and hypertension.
The body’s bones serve as a metabolic store of calcium, so we will explore ways to enhance bone calcium.
Take A Calcium Supplement
Because our body cannot make calcium, calcium supplements help our bones maintain and increase their calcium levels.A typical adult should take 1,000 milligrams of calcium per day, while women over 50 should take 1,200 milligrams per day.If our diet does not provide us with this amount of calcium, it is recommended that we take a calcium supplement.
Hera Calcium Core is the best calcium tablet for women. It is paired with vitamin D to help your body absorb and get all the benefits of calcium for the body. The calcium in Hera Calcium is the purest form possible, providing the best absorption for the body with no side effects.
Hera Calcium is recommended for older women who want to stay fit and for pregnant women who want their baby to be healthy and strong.Each capsule contains 450 mg of calcium, which, when consumed with a daily diet, meets the recommended dietary allowance.
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Eat A High Calcium Diet
Some of the best foods that we can eat to increase the bone calcium in our body include:
- Milk and dairy products such as milk ( cow’s milk, goat’s milk), yoghurt, cheese( parmesan, cheddar, brie) buttermilk, paneer etc,
- Leafy greens such as Broccoli, Amaranth, Kale, Mustard greens, Swiss chard etc.
- Soy products such as soya milk and tofu
- Soft-boned and fatty fish such as anchovies, sardine and salmon
- Seeds such as Chia seeds, poppy seeds, and sesame
- Calcium-fortified drinks such as orange juice, milk and plant-based milk
- Nuts like almonds
- Dry figs
Get Plenty of Vitamin D
Along with calcium, Vitamin D is also considered an important component of bone health. One of the best ways to build a reservoir of Vitamin D is to spend time in the sunlight. Foods such as egg yolks, fortified foods, fatty fish are also rich sources of Vitamin D that play an important role in increasing bone calcium.
Reduce Your Caffeine Intake
Caffeine causes bones to lose their strength because it pulls calcium from them.Experts estimate that we lose around 6 milligrams of calcium for every 100 milligrams of caffeine.In order to increase and maintain bone calcium, it is important to reduce the amount of coffee you drink each day.
Steer Away from Salty Foods
For those who enjoy their salty snacks and chips, when the sodium level becomes too high in the body, it gets removed through the urine along with calcium from the bones. A low level of calcium in the body can lead to weak bones, while an excess of calcium can cause kidney stones.
Other ways to improve bone health
Besides the other things to help increase calcium in the body, the other things we can do to strengthen our body include walking every single day and strength training exercises. According to experts, even weight-bearing exercises, such as walking, jogging, and climbing stairs, can improve bone health. Even weight training helps to build muscle mass and bone health.
Every day, a calcium turnover happens in our body as we remove around 500 mg of calcium through our urine, faeces, sweat, hair, skin, nails, and replace the same. But since our bodies cannot produce their calcium, it is taken from the bones. Thus, it is important to get enough calcium from the foods we eat, and fill in any nutritional gaps with supplements.Calcium supplements ensure that your body is maintaining optimum calcium levels at all times and that your bone calcium is being maintained.