Tuesday, April 17, 2007

Calcium rich food

Todays topic is about calcium, its role,food contents which are rich in calcium and ways to prevent reduced calcium count and protect the health of bones.As this was requested by one of the regular visitor here i am with this topic.



Introduction:-
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To begin with calcium is the essential component of the body.Its a mineral which helps in building the skeletal frame of the body.Bones and the teeth in our body mainly contains calcim with phoshorus that is in the form of calcium phosphate.
Calcium is one such mineral which is produced in our body to a little extent .It is absorbed from the blood and store in bones to a little extent.

Generally the growth of the body takes place from 0-25 yrs of age.It various in each indivisual.Noramally at an average -
Femals its from 0-19 yrs
Males its 0-22 yrs at an average.
This is mainly carried out by the growth harmaone which is released from pitutory glands located in the brain.But the body continues to built up the bone mass and the density up till 30 yrs of ageHEnece one must indulge in food habbits which is rich in calcium,magnesiun,potassium and vitamin-D and K2 throughout childhood and adolescence for a healthy and strong bone.

Reasons for reduce calcium levels-
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1.Poor absorbtion of calcium by the system
2.Reduced intake of calcium
3.Some thyroid gland malfunctioning[As its responsible for the maintanace of calcium level in the body.
4.During the menopausal period.
5.unkown causes
6.Improper assimilation of calcium .

Reduced calcium level in the body leads to :-
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-Osteoporosis
-frequent fractures of the bone
-delayed clotting of blood if there is some injury
-cavities in tooth.
-reduced body weight
-problems related to heart as it helps in pumping actions of the heart.
-pain in multiple joints etc

Causes of osteo porosis:
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-Reduced calcium intake
-sedentory life style
-improper care during menopause
-cigarette smoking
-excessive alcohol intake
-familial
-intake of immuno suppressive drugs
-harmonal imbalance
-improper fuctioning of thyroid glands


Food items which are rich in calcium :-
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Animal product:
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-Milk
-Curds/yogurt [contains much calcium than milk also]
-Cheese [note ricotta cheese is rich in calcium than any other cheese]
-egg
-fish [salmon with bone is really a good source of calcium]
-meat with bones are much beneficial
-Seafood

Plant product:
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-Soya milk,and even curds etc.
-Soya bean
-Tofu
-broccoli
-spinach
-kale
-Turnip leaves
-All leafy vegetables
-corn bread
-cabbage
-cucumber