What nutritional needs does our body have and what deficiencies does it have? This calcium is one of the most important minerals needed by our body. What foods can we use to compensate it for our body? What are the recommendations of nutritionists in this field?
Calcium is necessary and necessary for all cells of the body and is one of the main components of bones and teeth, which is necessary and necessary for their health, especially during growth periods. Calcium is also necessary for the stability of bones. In addition, calcium plays a role as a communication molecule in the whole body. Without this essential element, the heart, muscles and nerves cannot function properly.
The amount of calcium in the bloodstream is well regulated in a short period of time, and if we get excess calcium, it is stored in the bones. Also, if we do not get adequate amounts of calcium in our diet, calcium is released from the bones. This is why one of the common symptoms of calcium deficiency is bone fracture, which is characterized by soft and brittle bones.
In a study conducted in the United States, it shows that less than 15% of teenagers and less than 10% of women over the age of 50 get the recommended amounts of calcium. The results of a study similar to this study show that less than 22% of young people (teenage boys) and men over 50 years of age get the required amount of daily calcium intake from the diet alone. Taking calcium supplements can increase these levels significantly, but most people don’t get enough calcium.
Symptoms of severe calcium deficiency include soft bones (soft bones – rickets) in children and osteoporosis, especially in the elderly.
Food sources of calcium
1. Bony fish such as sardines, one can of sardines provides 44% of the daily calcium requirement.
2. Dairy products: One cup of milk provides 35% of the daily calcium requirement.
3. Dark green leafy vegetables such as broccoli, spinach, and 28 grams of kale provide 5.6% of the daily calcium requirement.
The effectiveness and safety of calcium supplements have been discussed in recent years, so that in some studies complications have been mentioned for it, while in other studies this has not been the case. Although getting calcium from food sources is preferable to getting it in the form of supplements, getting calcium supplements is very suitable for people who do not get enough calcium from food sources.
Magnesium deficiency
Magnesium is a key element in the body. This element is essential for bones and teeth and is also involved in more than 300 enzyme activities in the body.
About half (48%) of the US population was reported to be getting less than the recommended daily amount of magnesium in 2005-2006.
Low intake and low blood levels of magnesium are associated with many diseases such as type 2 diabetes, metabolic syndrome, cardiovascular disease and osteoporosis.
Low magnesium blood levels are very common in hospitalized patients. Studies show that 6-69% of these people have magnesium deficiency, which can be caused by illness, medications, reduced digestive function, or insufficient intake of magnesium. The main symptoms of severe magnesium deficiency include abnormal heart rhythms, muscle cramps, fatigue, migraines, and restless leg syndrome.
Other symptoms of the lack of this element that have appeared in the long term are insulin resistance and high blood pressure.
Food sources of magnesium
1. Whole grains: One cup of oats (about 170 grams) provides 74% of the daily magnesium requirement.
2. Nuts: 20 almonds provide 17% of the daily magnesium requirement.
3. Dark chocolate: 30 grams of dark chocolate (70-85%), provides 15% of the daily magnesium requirement.
4. Green leafy vegetables: 30 grams of raw spinach provides 6% of the daily magnesium requirement.
final word
* Deficiency of many nutrients is possible, but in the solutes section, the deficiency of these 4 minerals mentioned in this part and the previous part is more common than others.
* Children, young women, the elderly and vegetarians are more susceptible to micronutrient deficiencies.
The best way to prevent deficiency is to eat a balanced diet.
* However, nutritional supplements are necessary when it is not possible to get them through food.
Source: Tebian
February 7, 1394 11:00
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