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How to maintain calcium balance?

Healthy teeth, shiny nails and hair, strong bones - you need to keep your calcium levels normal. Get it through balanced nutrition, dietary supplements and vitamin complexes - half the business, the main thing - to help digest calcium and literally make it work.

It is necessary to monitor the balance of magnesium and phosphorus. The fact is that calcium is not assimilated in the best way to avoid this it is necessary to monitor the balance of minerals. It is important that in case of magnesium deficiency, calcium is not simply not absorbed, but is strongly excreted.

To regulate the mineral balance should be introduced into the diet of cottage cheese and other dairy products, fish, eggs, tofu, pulses, whole grain bread and greens. Magnesium and phosphorus can also be taken in vitamin complexes and supplements.

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In dairy products, calcium is in the form of lactate, so calcium in dairy products is absorbed so efficiently (80-100%). Calcium is slightly less assimilated in the composition of broccoli, cabbage leaf, greenery, turnips, fish, almonds and sesame. It’s interesting , 100 grams of sesame contains a daily calcium allowance.

It is also useful to know what products contribute to the withdrawal of calcium from the body. First of all, it is caffeine, fat and salt. Fatine and oxalic acid inhibit the assimilation of calcium, these acids are found in oxalic acid, rhubarb, spinach, beet and other plant products. Do not abandon the above products at all - the main thing, when using the norm. Two or three cups of coffee will not harm the assimilation of calcium, nor will it harm a portion of salad with spinach or crab. Another thing which is also good to know that potassium also contributes to the successful assimilation of calcium. The rich source of potassium is apricot. And if eating vegetables and coffee is enough to adhere to a healthy norm, the consumption of margarine, creamy spreads and canned sauces.

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For better assimilation, calcium intake must be combined with the ingestion of conductor substances. First of all, it is vitamin D. In fact, vitamin D is burnout - it is from it that the parathyroid glands produce the substances responsible for the calcium exchange. Vitamin D increases calcium absorption by 40-50% and normalizes phosphorus balance. Vitamin D is especially rich in liver, eggs, fish and seafood. In addition, vitamin D synthesis is known to be stimulated by exposure to ultraviolet rays.

The growth of bone tissue stimulates physical activity - running, walking, exercises with weights, swimming.  But when you exercise, you have to remember the norm - along with then we lose calcium. Therefore, when you exercise intensively, you need to maintain a calcium balance. A glass of milk and some almonds after the gym.

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To maintain the calcium balance it is also recommended to take supplements. According to statistics, people over 25 need 800mg of calcium per day, older than 50 years, and pregnant and nursing - 1200-1500 mg. It is recommended to take 100 mg of vitamin B6, as well as 400 mg of magnesium oxide, which will help to cleanse the body and facilitate the assimilation of calcium.

Photo by Mariana Rascão on Unsplash

Julia Stecher is an award-winning fitness model, professional nutritionist, and certified personal trainer who provides personal training services in Zurich and online.

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