Calcium: Facts and Sample Recipe

Calcium is one of the nutrients the body needs to carry out its every day functions. Primarily vital when it comes to strengthening the bones and teeth, calcium is beneficial in the contraction and relaxation of the muscles and the blood vessels. It also aids in the secretion of hormones and enzymes important in cellular metabolism, as well as send messages through the nervous system.

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Food Sources

As per Harvard, the body gets calcium either by eating foods or supplements or getting them from the bones. According to the publication, amazing sources of calcium are dairy products, dark leafy greens, fish with soft bones, soy and rice drinks, fruit juices, breakfast cereals, and tofu.

Calcium supplements are also available in the market, and they are usually consumed with vitamin D for faster absorption. According to National Institutes of Health, carbonate and citrate are the two main forms of calcium in supplements. As per the publication, calcium carbonate is usually more accessible, affordable, and absorbent. On the other hand, calcium citrate is equally absorbed when taken with or without food. The latter is essential for people with absorption disorders, inflammatory bowel disease or IBD, and achlorhydria or absence of chlorine in the sweat. Additional calcium forms found in supplements include lactate, gluconate, and phosphate.

Recommended Dietary Allowance

According to Medline Plus, an average adult needs to have 1,000 mg of calcium per day. Those who are between 51 to 70 year old females and those who are over 71 years old should have 1,200 mg of the mineral daily. People aged nine to 18 years old, along with pregnant or lactating females between 14 to 18 years old should consume 1,300 mg of calcium daily. Toddlers, children between one to three years old, have the lowest calcium requirement; they only need 700 mg per day. As per the publication, the adequate intake for infants is 200 mg per day for zero to six months of age and 260 mg per day for infants six months to one year old.

Sample Recipe

Salmon is calcium-rich and is fairly easy to prepare. According to All Recipes, the ingredients include salmon fillets, garlic, white wine, honey, balsamic vinegar, Dijon mustard, fresh oregano, salt, and pepper.

To prepare, as per the publication, an oven is preheated to 200 degrees Celsius. Then, a baking sheet is lined with aluminum foil and sprayed with a non-stick cooking spray. After that, a small saucepan is coated with non-stick cooking spray. Next, the garlic is cooked and stirred over medium heat for about three minutes, until soft. Once done, white wine, balsamic vinegar, honey, mustard, salt, and pepper are mixed in. The ingredients are simmered while uncovered for about three minutes, or until the mixture’s consistency becomes mildly thick. Then, the salmon fillets are arranged on foil-lined baking sheet, brushed with balsamic glaze, and sprinkled with oregano. The fish is baked in the preheated oven for ten to 14 minutes or until the flesh flakes easily when a fork is used. Once done, the fillets are seasoned with salt and pepper.

Overall, calcium is beneficial to the body, as evidenced by its array of functions. Thus, intake of fish like salmon helps promote the body’s total health and wellness.

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