Do you like to eat dairy products or yogurt? Do you like to drink milk every day? Do you know these products will bring you a large amount of calcium? Calcium is very good for not only your health but also your hair. In addition, calcium is one of the minerals which can help to strengthen your bones and teeth. You can find calcium in dairy products along with soya beans, juice, kale, Chinese cabbage and so on. Furthermore, you can apply calcium supplements. And both adults and children need to supplement calcium every day. Here is the amount of calcium you should consume per day. For children, who are from 1 to 3 years old should take 500 mg per day; meanwhile, who are from 4 to 8 years old ought to take 800 mg per day. If you are a teenager, it is necessary to take 1300 mg per day. However, if your age is between 19 and 50, 1000 mg calcium per day is good. If you are over 50 years old, you should take 1200 mg per day. And do you wonder to know the benefits which calcium provides you? In this article, Vkool.com will show you top 13 health & beauty benefits of calcium. This article listed the best advantages of calcium from reliable sources. However, it is only for the informational target and it is not aimed to give medical advice. Continue reading this writing to understand more!
Top 13 Health & Beauty Benefits Of Calcium
Here are some advantages of calcium which will amaze you a lot.
1. Losing Weight
The first benefit or the reason why you ought to consume milk, yogurt or any dairy products is that it will help you to lose your weight. According to Purdue University research, people who consumed from 1,300 to 1,400 mg of calcium per day owned less body fat in 18 months later. Moreover, the researchers from the University of Tennessee found the same thing.
Here is the research of obese adults. One group consumed fat-free yogurt which contains 1,100 mg calcium. Meanwhile, other consumed dairy products which include 400 to 500 mg calcium. And both groups decreased their calories by 500 every day. The group eating yogurt lost more than 6.3 kg (approximate 14 pounds). In addition, people in yogurt group lost 81% more fat from their stomachs. Therefore, from the research, you can see that calcium plays a role in breaking down and storing fat. The more calcium in the fat cell, the more fat it can burn.
Furthermore, some studies show that calcium can be from other ingredients such as broccoli, fortified orange juice and so on. And to lose your weight, you should drink 2 glasses of milk or eat yogurt every day. Besides, you can add cheese to your diet every day.
Learn more: The book of 3 week diet
2. Fighting Colon Cancer
The other advantage of calcium is to fight colon cancer. A study which was called the Polyp Prevention Trial had found that if you supplemented calcium, the risk of the polyp recurrence would be reduced up to 18 percent.
When you combine calcium with vitamin D, it will bring you a wonderful protection against cancer. In order to make this protection, you should consume food or supplement which contain calcium such as milk, broccoli, yogurt, and so on every day. You had better eat from 1,200 to 1,500 mg calcium.
Sometimes, you can take calcium supplements. The best supplement you had better consume is in the liquid form. The reason why you ought to take these supplements is that liquid vitamins can absorb 5 times better than pills.
See more: Natural ways to prevent colon cancer
3. Reducing The Risk For Diabetes Type II
People always say that prevention is better than cure. When you eat a lot of calcium, that will help you to decrease the risk of getting type II diabetes. According to a study of Boston researchers, there were 84,000 nurses participating in this study. The result showed that the women taking 800 IU vitamin D with 1,200 mg calcium lower risk than the women consuming lower amounts.
And remember that not all supplements which include calcium are well equally absorbed. Chewing supplements can help your body to absorb calcium better than pills. If you want to take calcium pills, you ought to take it in 2 doses in the morning and in the evening in order to improve the absorption.
4. Keeping Your Mouth Healthy
One of the wonderful of benefits of calcium is to keep your mouth healthy. Following a long-term study which 13,000 people attended, people who consumed a half of the recommended serving calcium foods had the high risk getting gum disease.
Some scientists say that calcium is able to help to fight invading bacteria as well as keep the jawbone stronger
Besides, calcium helps your teeth to become stronger. So make sure that you are maintaining a calcium-rich diet.
If you want to have the healthy mouth, just eat food which contains calcium such as cheese, milk, and so on every day or pour milk to your cereal and eat it.
5. Protecting Cardiac Muscles
Calcium is believed to protect your heart muscles. If you consume enough amount of calcium every day, your cardiac muscles will be able to be contracted as well as relaxed properly. In addition, the nervous system can maintain the proper pressure in the arteries.
If you reduce calcium, a hormone which is called calcitriol is released. And that contacts with the smooth muscles in the arteries. Therefore, it can increase the blood pressure.
Thus, you ought to drink 2 glasses of milk or eat a cup of yogurt every day in order to supplement an enough amount of calcium.
Remember that if you consume too much calcium (more than 2000 mg calcium per day), you will have a risk of heart disease.
6. Helping In Transportation Of Nutrients
Another benefit of calcium is to help the nutrients move easily across cell membranes. Calcium is one of the most important minerals, but it tends to be neglected most. And it is believed that lack of calcium is able to result in plenty of serious diseases in the long term.
That’s why you ought to add calcium to your diet every day. If milk along with dairy products doesn’t give you enough amount of calcium, just combine these with cereals. Sometimes you can make your recipes which involve with dairy products or milk.
Besides, you can take calcium supplements which you are able to buy in the dietary supplement stores or drug stores. However, it is much better if you ask the doctor before using these supplements. There are a lot of other useful benefits of calcium presented in the next part of this writing, so keep reading if you want to discover more.
7. Controlling Blood Pressure
Calcium is said to have beneficial in controlling blood pressure. According to a study, when you consumed or increased the amount of calcium, you have the lower risk getting high blood pressure.
In order to check this, some researchers examined the effects of 3 different diets on the people who suffered from high blood pressure. The result showed that calcium gives those who had consumed calcium-rich food a benefit than others. Or in other words, it is beneficial in term of the blood pressure.
Overall, drinking milk every day is a good solution if you don’t want to have high blood pressure. And here is the list of plant-based options:
- Dried figs
- Leafy greens
- Natural soy foods
8. Preventing Premenstrual Depression
Do you feel annoyed when you are in periods? Calcium is the best choice for you instead of using pain-killers. The reason why you should not take painkillers regularly is when you have painkillers regularly; you will have some side-effects. But when you take an enough amount of calcium during periods, it will give you a relief or relieve the premenstrual symptoms such as hypertension, dizziness, mood swings and a lot of others.
Therefore, when you are in periods, you should eat more vegetables which contain calcium; for example, broccoli, Chinese cabbage, and so on. Drinking milk or orange juice each day is also a good idea.
9. Strengthening Bones
One of the benefits of calcium is to help to strengthen your bones. It can ensure the right shape to our bodies. Also, it may help to reduce the presence of a backache. Moreover, it is capable of preventing a lot of skeletal complaints; for instance, osteoporosis and arthritis which can obstruct your freedom of the movement along with being extremely painful.
Thus, 2 glasses of milk are one of the choices to add calcium to your body. With children, the amount of calcium they should intake is much more than adults. You also eat spinach, Chinese cabbage, and so on. You can combine cheese, soybeans, green peas and black-eyed peas to your food every day.
10. Strengthening Hair And Nails
Calcium plays an important role in keeping your hair and nails healthy. It is considered as a structural mineral. How does calcium make you hair and nails become healthy? Due to the way it supports the stress levels, calcium helps to prevent week nail as well as hair loss.
Here is the list of food which contain much calcium you should consume in order to have healthy nails and hair:
- Brown rice
- Pumpkin seeds
- Sunflower seeds
11. Helping To Sleep Healthy
Do you know why people always say that “just have a glass of milk” and then you can’t sleep? The reason is that milk contains calcium. And calcium helps you to fall off into the dreamland fast. In addition, milk includes lactose and casein. Lactose can cause digestive problems while casein can link to cancer.
Therefore, let’s choose some other vegetables instead which also help you sleep well:
Almond milk or soy milk
Almond yogurt or soy yogurt
12. Preventing Kidney Stones
Kidney stones are said to be crystallized by the deposits of calcium with some other minerals in your urinary tract. The common form of kidney stones is calcium oxalate stones. Although people thought that high calcium absorption contributed to the kidney stones’ development, a lot of studies show the opposite things. If you intake high calcium diet, you can reduce the risk of getting kidney stones.
That’s why you should consume more calcium by eating dairy products, eggs, broccoli or any natural soy beans. But pay attention when you eat leafy vegetable such as spinach or kale which contains high oxalate – one of the factors causing kidney stones.
13. Supporting Nerve Conduction
One of the benefits of calcium is to support proper nerve conduction. Calcium plays an important part in letting your nerve cells signal to each other by controlling the release of the chemicals which is called neurotransmitters. And your nerve cells would not be able to communicate without this ability to release neurotransmitters. Therefore, you provide the calcium which needs to work properly as well as support nerve system functioning for your brain.
Here are the sources of calcium you can find:
- Dairy products; for example, cheese, milk and yogurt
- Chinese cabbage
If you want to know more about benefits of other ingredients, please go to our main Health Nutrition page. After reading the article of top 13 health & beauty benefits of calcium, hope that it can help you to know benefits as well as the amount of calcium each person ought to consume every day. However, the article is only for the informational purpose; therefore, you should see your doctor in order to get the advice before taking calcium supplements. If you have any question, or you know other benefits of calcium, please leave them below.