What should adults with calcium deficiency drink? What supplement?

What should adults with calcium deficiency drink and eat? As you get older, the process of consuming calcium will increase, and the amount of calcium in the body also decreases significantly. Therefore, in the elderly, it is necessary to have a suitable diet to supplement the required amount of calcium. Let’s find out the diet for people with calcium deficiency with Ocany through the following article.

What should adults with calcium deficiency drink? What food supplements?

What should adults with calcium deficiency drink? What food supplements?

What is the calcium requirement at each age?

Calcium is an important mineral indispensable to maintain strong bones, as well as ensure the stable functioning of the heart, muscle and nervous system. This is evidenced by the maximum contribution of calcium in body weight and composition. Accordingly, calcium accounts for about 1.5-2% of body weight. At the same time, 99% of calcium is in bones, nails, teeth and 1% in blood.

Supplement calcium for children from a young age to help form strong bones

Supplement calcium for children from a young age to help form strong bones

Therefore, calcium not only helps strengthen bones but also supports the functioning of the heart, nervous system, and helps strengthen the body’s immunity. In addition, many studies have shown that calcium is also beneficial for overall health if combined with vitamin D to create compounds that prevent cancer, high blood pressure and diabetes.

The following are the recommended daily calcium requirements for adults:

  • From 19 – 50 years old: about 1000 – 2500 mg/day
  • Men aged 51 – 70 years: 1000 – 2000 mg/day
  • Women aged 51 – 70 years: 1200 – 2000 mg/day
  • People aged 71 years and over: 1200 – 2000 mg/day
  • Pregnant and lactating women: 1000 – 2500 mg/day

Calcium deficiency will cause what disease?

When there is a lack of calcium in the blood, the body will mobilize the calcium stored in the bones out, thereby reducing the calcium content in the bones. This can easily lead to osteoporosis in adults and the elderly. The hallmark symptom is fragile bones and an increased risk of falls. Calcium deficiency can also cause rickets in children, preventing them from reaching their maximum height.

READ MORE:  Do you know the best time of day to practice yoga?

In addition, a decrease in the level of calcium in the blood can occur due to a decrease in parathyroid hormone. That leads to a number of common diseases in old age such as: hypertension, arteriosclerosis, diabetes, neurodegenerative diseases, malignancies and degenerative joint diseases.

Low blood calcium can also affect many organs and lead to symptoms such as numbness around the mouth, muscle spasms, tingling in the hands and feet. More serious can lead to convulsions, depression, congestive heart failure, or irregular heartbeat, even coma.

Signs when the body is lacking calcium

Some symptoms of calcium deficiency include:

  • Frequent cramps
  • More yellow teeth
  • Frequent dizziness, numbness or bone pain
  • Encounter diseases related to the colon
  • Weak and often broken nails
  • Osteoporosis
  • Bone loss
  • There is a risk of muscle spasms or mild convulsions
  • Insomnia, not sleeping well

The basic signs when the body lacks calcium you should know

The basic signs when the body lacks calcium you should know

How serious is calcium deficiency in adults?

Calcium is an extremely essential substance for the body, it helps our bones stay healthy. Calcium is an element that accounts for nearly 2% of body weight, of which 99% of calcium will exist in bones, teeth, nails and 1% is in blood.

In each stage of human development, we all need the presence of calcium, especially for women in the perimenopausal period, adults and the elderly.

The phenomenon of calcium deficiency, if it occurs in adults, can have many unpredictable consequences, affecting daily activities as well as the patient’s health. If calcium deficiency is prolonged, it can lead to the risk of osteoporosis and many irreversible consequences. There are even cases where calcium deficiency for a long time leads to permanent disability or death.

Therefore, we need to pay attention to the early symptoms of calcium deficiency to know how to deal with the disease.

What should adults with calcium deficiency drink and eat?

The way to eat is the fastest way to effectively and safely supplement calcium. So do you know that calcium-deficient adults should drink and eat yet?

Milk is a drink rich in calcium

Milk is a drink rich in calcium

Around us, there are many kinds of calcium-rich drinks and foods, which are an ideal source for the body. Know which foods are rich in calcium so that we can be more proactive in adding calcium for ourselves and our families. Let’s take a look at some calcium-rich foods with Ocany such as:

  • Supplementing with calcium-rich seafood such as: shrimp, crab, snail, crab, fish, oyster… You can eat fish to supplement calcium for calcium-deficient people, because the amount of calcium in fish contains very high levels of calcium. High. higher than that of carp or octopus.
  • Many vegetables contain abundant calcium content such as: kale, cabbage, celery, cauliflower … In addition, green vegetables also contain vitamin K, this vitamin contains the active substance osteocalcin to help increase the efficiency of accumulation. calcium into bones.
  • Regarding what calcium-deficient adults should drink, the answer is milk. All types of milk contain a high content of calcium, so we should have a habit of drinking milk every day whether we are adults or children. Usually in 100 ml contains about 100 – 110 mg of calcium. Especially drinking soy milk will have a higher source of calcium than other types of milk.
READ MORE:  Mental disorders due to game addiction – An alarming situation

Important notes when supplementing calcium for adults

After knowing what calcium-deficient adults should drink and eat, you also need to note a few things to be able to properly supplement calcium:

Get enough calcium every day to have strong bones

Get enough calcium every day to have strong bones

  • Do not exceed the recommended daily intake of calcium, as it can increase the risk of conditions such as constipation, kidney stones, conditions that make it difficult to absorb zinc and iron.
  • Make sure you get enough Vitamin D from food, functional foods, etc. to create favorable conditions for the body to absorb calcium. Accordingly, the daily requirement of vitamin D intake for an adult is 600 IU.
  • Avoid eating foods made from unrefined bone meal, coral or oyster shells as it may contain lead or toxic metals.
  • When starting to use functional foods or taking calcium supplements, only a small amount of 200-300mg should be used first and then gradually increased to make it easier for the body to adapt.
  • If you are constipated when you take calcium supplements, add more fiber to your diet and drink plenty of water. If the condition still does not improve, then you should see your doctor to change the appropriate medication.
  • Limit the use of alcohol, coffee because it can reduce the ability to absorb or remove calcium from the body.

Foods that people with calcium deficiency should limit

In addition to what calcium-deficient adults should drink, the foods people with calcium deficiency should avoid for the best health are:

Soft drink

If you have a calcium deficiency, stay away from soft drinks. The reason is that the amount of phosphate in soft drinks will be the body’s own balance with the amount of calcium in the body to be eliminated. At that time, the lack of calcium in the body will become more severe.

Do not drink soft drinks when the body lacks calcium

Do not drink soft drinks when the body lacks calcium

People with calcium deficiency should abstain from foods high in salt

According to experts, eating a lot of salt will increase the excretion of calcium through the urine. Eating too much salt will make the body lose calcium, brittle bones and more easily broken.

People with calcium deficiency should not drink alcohol, beer and coffee

These are all drinks that people with calcium deficiency are advised not to use. The reason is that alcohol, beer and caffeine in coffee will prevent bone formation as well as limit calcium absorption into the body.

Thus, the problem of what calcium-deficient adults should drink has been answered through the above article. People with calcium deficiency, in addition to needing to supplement calcium-containing foods, should combine a healthy diet and lifestyle. Hopefully through this article, you have gained more useful knowledge to supplement calcium for the body.

READ MORE:  5 advanced yoga poses that are easy to cause injury for beginners

Easy Healthy Lifestyle
Logo