Calcium and how to take it properly




Calcium is one of the most important minerals that make up the bones of our body and is a basic nutrient that acts on various metabolism and cells and muscles. The amount of calcium in our body usually accounts for 1.5 to 2 percent of our body weight, 99 percent of which are present in our bones and teeth.



Osteoporosis is a typical disease caused by lack of calcium. Calcium deficiency also has a negative effect on blood vessels, muscles, and brains, which can lead to sensitive nerves and insomnia. In the elderly, the relaxation of nerve tissue becomes loose, making it easy to feel tired when working.
 
Calcium deficiency is not easy to recognize on its own, so it is often known after poor health. Therefore, it is important to prevent calcium deficiency, such as taking enough calcium at ordinary times and measuring calcium regularly through regular checkups.
 
The recommended daily calcium intake for adults in Korea is 700 mg for men and 700 mg for women, and 800 mg for women aged 50 or older is recommended, with Koreans relatively less calcium intake than Westerners. Rice and soup-oriented eating habits, which are Korea's unique eating habits, interfere with calcium absorption and consume a lot of sodium, but sodium plays a role in releasing calcium from the kidneys. Also, sugar interferes with calcium absorption and causes osteoporosis by dissolving calcium from bones to reduce bone density.
 
Dieting or eating vegetarian-oriented meals for health can cause calcium shortages if you do not eat any dairy products such as meat, milk or cheese. Also, frequent instant food intake and spicy and salty eating habits consume calcium in urine and increase excretion, reducing bone density. Caffeine ingredients in caffeine drinks, coffee, and coke interfere with the absorption of calcium from the small intestine. It is recommended not to drink soda as much as possible because it contains phosphoric acid that inhibits calcium absorption.
 
Calcium is one of the world's most commonly used health supplements, especially during the centenarian era, preventing osteoporosis caused by lack of calcium, blood clotting, and becoming more important for women's bone health. However, taking calcium alone can cause harm to the body, so the right way to eat is very important.
 
Rather than taking a lot of calcium at once, sharing it a little per day can increase the absorption rate. To increase calcium absorption, it should be taken with vitamin D, which promotes calcium absorption in the small intestine and strengthens bone density.
 
Calcium is mainly found in dairy products such as milk or green vegetables such as salmon or asparagus. However, it is desirable to eat calcium and iron separately because they interfere with absorption. Be careful not to eat fish in spinach, such as calcium-containing foods, because it also prevents the absorption of calcium.
 
Anchovies, which we commonly know, are representative foods high in calcium. It contains 700mg of calcium per 100g, so even if you eat 100g of calcium a day, you can fill the recommended daily calcium level. Milk is also a high-calcium food that can be easily consumed. Milk (200g) contains 200mg of calcium and is said to be absorbed 50% to the intestines.
 
Cheese is also a very good food for calcium intake. Cheese is said to contain as much as 700 mg of calcium per 100 grams. For adults, one slice of cheese a day and two slices a day are appropriate for children or adolescents who are growing up, pregnant, and breastfeeding women. Blue-backed fish such as saury and mackerel are rich in vitamin D, which helps increase calcium absorption.
 
In addition, sesame salt, red pepper leaves, radish syrup, pollack, spinach, and tofu also contain a lot of calcium. Seaweeds such as seaweed, totes, and seaweed and spring greens such as millet, wild chives, and cold noodles are also rich in calcium. Although black tea or green tea contains caffeine, there is a paper that strengthens bones.
 
However, excessive consumption of calcium, an essential nutrient, can lead to side effects such as vomiting, congestive heart failure, and edema constipation. It also hinders the absorption of essential minerals such as zinc and iron. The maximum daily limit of calcium recommended is 2,500mg, and if consumed more than that, the rest of the calcium accumulates in the body and causes calcification, so be careful to consume an appropriate amount.
 
Moderate protein intake helps calcium intake. Taking vitamin K is also important. Vitamin K plays a very important role in bone minerals by promoting the synthesis of cells called austeocalcin. Vitamin K is found in green vegetables, fruits, meat, and fermented foods.
 
There are several types of calcium carbonate and calcium citrate, and the most commonly used calcium carbonate is absorbed well when mixed with gastric acid, so it is recommended to take it right after meals.