Calcium: sources other than milk!


You don't have to consume milk and milk products just to supply calcium. Where is calcium other than milk? There are many sources, and this article lists the most important ones.

Calcium is the most common mineral in the body, where is the calcium? 99% of the calcium in the body is found in the bones and teeth and supports its building, the rest is found in the muscles, in the blood and in other body fluids.

The importance of calcium
Calcium is essential for muscle activity, including cardiovascular muscle, hormone secretion, enzymes and so on.

Bones in our body are constantly undergoing decomposition and bone building, the process in which calcium is involved, since the pace of construction in children is higher than decomposition.

When we reach middle age, the pace of construction becomes equal to the rate of decomposition, and in adults (especially postmenopausal women) the frequency of construction becomes less than decomposition, thus reducing bone mass and increasing the likelihood of osteoporosis.

Bones form the body's "calcium buffer" in times of deficiency. When the body does not have enough calcium, it begins by analyzing calcium from the bones to maintain its proper level in blood and muscle, and excess calcium is excreted with urine.

Thus, lack of calcium in food over many years may cause osteoporosis and osteoporosis.

General sources of calcium
Contrary to popular belief, milk is not the only or exclusive source of calcium. There are many plant sources of calcium, such as:

Vegetables (such as cabbage, berkeley and okra).
Soy.
Sea algae and various seafood.
Nuts and seeds.
Legumes.
Tahini and tofu.
In most grains (wheat, barley, rice, oats, millet and corn) there are no high amounts of calcium, unless they are improved and rich in calcium, but they give our bodies a lot of calcium because we consume it a lot.

As well as many fruit juices, different drinks, tofu and various grains as well as morning cereals and carrots, are also rich in calcium.

Tahini from whole sesame is rich in calcium up to seven times more than regular tahini.

Some examples of calcium sources
These are the most important examples of calcium sources:

1- Soybean
Soy is naturally rich in calcium, and often manufactured soy products such as tofu and soy milk are rich in added calcium.

In 200 g of tofu there is a little more calcium than a cup of milk (about 200 mg). Calcium-fortified tofu products can also be found, which contain 1300 mg of calcium at a dose of 200 grams.

2 - Tahini
Tahini from whole sesame is rich in calcium up to seven times more than regular tahini. The amount of calcium in two tablespoons of whole raw tahini is roughly equal to the amount of calcium in a glass of milk (about 200 mg).

3- Flax seeds
In addition to being an excellent source of omega-3, in four tablespoons of ground flaxseed there are also 74 mg of calcium.

In some legumes there is a good amount of calcium, especially in soy and white beans.

4- Green vegetables
Green vegetables (such as broccoli, cabbage, beans and peas) contain a large amount of calcium compared to the number of calories.

But you should consume a relatively large amount of them to get enough calcium.

5 - Seitan
Seitan is a plant-like and is based mainly on wheat protein. Sometimes manufacturers add a high amount of calcium to it.

Vegetable or animal calcium?
One of the common arguments against the use of vegetable calcium is that it is not completely absorbed by the body. In fact there are substances that inhibit the absorption of calcium from plant foods. For example:

Phytic acid found in cereals and vegetables.
Oxalic acid found in some fruits and vegetables.
But according to a 2007 study published in the Journal of Food Composition and Analysis on calcium absorption from different sources, the following results emerged:

The calcium absorption ratio of soy milk and tofu is similar to that of cow's milk.
Calcium absorption from broccoli, cabbage and cabbage is almost twice as high as calcium absorption from cow's milk.
Another argument supporting the consumption of vegetable protein is the fact that consumption of salt and animal protein promotes the excretion of calcium from the bones.

Recommended rations of calcium
Some ministries of health and health authorities have officially recommended the consumption of the following quantities and quotas:

1000 mg of calcium per day for adults, a recommendation based on the fact that the Western Mediterranean diet contains large amounts of salt and animal protein.
840 mg of calcium per day to make up for the calcium we lose when we consume 60 grams of animal protein and 3.45 grams of sodium per day.
Vegetable protein does not promote calcium production, so if you rely on calcium intake from plant foods, you may be satisfied with less calcium.

By Dr Mahad Shah
Ms Productions

HomeSafetyBoiling: Benefits and Damages You Should Know!
Boiling: benefits and harms you need to know!

Did you hear the day before boiling? Those green leaves dubbed Swiss Chard and rich in benefits? Let us know more about everything related to the value of boiling food and its benefits and some caveats!

Boiling a vegetable high in nutritional values, it has many names around the world. It is a member of the beet family and contains large amounts of vitamin K and nitrates that help lower high blood pressure.

The nutritional value of the boiling
Each 36 g (cup) of chard leaves contains:

7 calories.
0.65 grams of proteins.
0.07 grams of fat.
1.35 grams of carbohydrates;
18 mg of calcium.
0.65 mg of iron.
29 mg of magnesium.
17 mg of phosphorus.
136 mg of potassium.
10.8 mg of vitamin C.
110 mcg of vitamin A.
0.68 mg of vitamin e.
298 mcg of vitamin K.
5 mcg of folic acid.
Boiling also contains small amounts of thiamine, niacin, vitamin B6, calcium, phosphorus, zinc and selenium. In addition to some antioxidants and beta-proteins.

Here are some things to note:

A cup of boiling provides 44% of the recommended daily intake of vitamin A.
A cup of chard provides 18% of the recommended daily intake of vitamin C.
Avoid adding salt to the boiling, as one raw cup contains approximately 4.5% of the recommended daily ration.
Benefits of boiling
Eating vegetables and fruits is usually associated with many wonderful health benefits.

Here are a range of benefits of boiling:

1- Reduce blood pressure
Usually, people who follow a diet that is poor in minerals (such as: calcium, magnesium and potassium), are more likely to get high blood pressure, these minerals reduce blood pressure by helping the body get rid of sodium out of the body.

But getting these minerals from supplements is not as effective as when obtained from natural sources such as boiling.

Boiling these three minerals, calcium, magnesium and potassium, helps to supply the body with the necessary ones, especially magnesium.

2. Combating cancer
Boiling contains chlorophyll, which can help stop certain cancer-causing compounds that are generated by cooking and grilling certain foods under high temperatures.

Consumption of leafy vegetables, such as boiling, and rich in chlorophyll with grilled meat may reduce the potential carcinogenic effects of these meat.

3 - control of diabetes
Boiling contains one type of antioxidant known as alpha lipoic acid, which some studies have found to be able to:

Reduce glucose levels.
Increased insulin sensitivity.
Preventing physical changes caused by stress-induced oxidative processes in diabetics.
Reduce the symptoms of peripheral neuropathy that may affect diabetics.
Reduce the chances of retinopathy due to vascular damage in diabetics.
4. Protection from osteoporosis
Getting enough vitamin K can help improve bone health and protect against osteoporosis.

4. Improve bone structure.
Improve calcium absorption processes.
Reducing the amounts of calcium that is excreted with urine.
Vitamin K deficiency is associated with an increased risk of bone fractures. One way to increase your diet levels is by eating leafy vegetables such as boiling, spinach and watercress, all of which may increase calcium intake in your diet as well!

One cup of boiling leaves contains about 298 micrograms of vitamin K, with a daily recommended intake of 120 micrograms for men and 90 micrograms for women.

5. Improving sports performance
Some studies have found that nitrate supplements help improve muscle oxygen supply during exercise.This means that increasing the nitrate level in your diet may help boost endurance during various sports.

While other studies suggest that nitrates have no effect on athletic performance (especially among professionals), we generally cannot ignore its many benefits to the circulatory system.

Boiling can help improve the quality of life in people with cardiovascular disease, respiratory disease, and metabolic diseases, conditions that may be worsened by hypoxia in the body.

Cautions and possible damages
It is important for people who take blood thinners to warn of the sudden increase in vitamin K levels in their diet.This vitamin plays a big role in blood clotting, so it may manipulate and tamper with the effect of these drugs and effectiveness in the body.

It is important to remember that your diet should contain a variety of useful foods, not just one, even if it is high in nutritional value.

By Dr Mahad Shah
Ms Productions

Calcium deficiency: your complete guide to it

What are the symptoms of calcium deficiency? What happens in the body when calcium levels are low? What are the treatment options? Read the article to learn more.

Contents of the page
an introduction
What is calcium deficiency?
Causes of calcium deficiency
Symptoms of calcium deficiency
Complications of calcium deficiency
Diagnosis and treatment
Ways of protection from injury
Recommended quota
In the following article, we will learn about the symptoms of calcium deficiency, treatment and treatment:
What is calcium deficiency?
Calcium is an important and necessary mineral for the body, which it needs in particular to build strong bones and teeth, and is also important for heart and muscle health.

When the body does not get enough calcium, this increases the risk of developing diseases such as:

Osteoporosis.

Hypocalcemia

Osteopenia

If children do not get enough calcium at a young age, this may hinder their growth to normal height in adulthood.

Causes of calcium deficiency
There are many reasons behind calcium deficiency, including:

Not getting enough calcium for prolonged periods, especially in early childhood.

Taking drugs that reduce the body's ability to absorb calcium.

Sense the body of foods rich in calcium.

Various hormonal changes, especially in women.

Genes and genetics.

Hypothyroidism.

Malnutrition or malabsorption.

Lack of vitamin D levels, which reduces the body's ability to absorb calcium.

Acute pancreatitis;

Deficiency or hyper magnesium in the body.

Hyperphosphatemia.

Trauma or sepsis.

Kidney failure.

Blood replacement in large quantities.

Some chemotherapy drugs.

Thyroid surgery.

Usually, a person does not have a calcium deficiency overnight, but gradually develops when you do not get enough calcium for prolonged periods and the symptoms of calcium deficiency begin to appear gradually.

Symptoms of calcium deficiency
Symptoms of calcium deficiency do not appear in the early periods, as the body continues to supply itself with calcium by taking it from the bones.

But prolonged calcium deficiency has serious health effects and symptoms, including:

Confusion, confusion and memory loss.

Muscle spasm and tightening.

Numbness and numbness in the hands, feet and face.

Depression.

Hallucinations.

Thinning and weakness in nails.

Easy exposure to bone fractures.

Calcium deficiency can affect all parts of the body, including slowing hair growth, skin damage, pallor and weakness.

Complications of calcium deficiency
Complications of deficiency include symptoms of calcium deficiency, some of which may be serious, such as:

Eye damage.

Disturbed heartbeat.

Osteoporosis.

Disability.

Spinal fractures and bone fractures are damaged.

Difficulties in walking.

If the disease is left untreated, it can eventually cause death!

Diagnosis and treatment
The normal levels of calcium in an adult's body range from 8.8-10.4 mg per deciliter. If a person has a calcium deficiency, it can be easily treated.

These are the therapeutic solutions offered:

Take calcium supplements under the supervision of your physician, observing the recommended doses.

Simple changes in diet and intake of more calcium sources.

If the above two methods are not enough, your doctor may resort to administering calcium deficiency regularly.

Usually the positive effects of treatment begin to appear on the patient a few weeks after the start of treatment.

But in people with severe deficiencies who develop serious calcium deficiency symptoms, consecutive periods of treatment of 1-3 months of treatment and monitoring may be required.

Interaction of calcium supplements with drugs
Calcium supplements may interact negatively with the following drugs:

Blood pressure medications.

Medicines containing aluminum.

Cholesterol lowering medications.

Estrogen treatments.

Diuretic drugs.

Some types of antibiotics.

Methods of protection against calcium deficiency
You can protect yourself from calcium deficiency and avoid its unpleasant symptoms by following these rules:

1. Proper nutrition

Include calcium sources in your daily diet, and because calcium-rich dairy products are high in saturated fats, try choosing low or skim copies.

Here are some calcium-rich foods:

sardine.

Salmon.

Tofu.

Adimami.

White Beans.

Broccoli.

Dried figs.

Fortified orange juice.

2. Do not excessive calcium intake

Calculate the required amount of calcium according to age group and gender, making sure not to take excess calcium or supplements, after consulting your doctor.

3. Check your vitamin D levels

Vitamin D increases the body's ability to absorb calcium, so make sure you get enough vitamin D daily.

Here are some foods rich in vitamin D:

Fatty fish, such as salmon and tuna.

Fortified orange juice.

Fortified milk.

Portobello mushroom.

eggs.

Be sure to get adequate exposure to the sun, which helps the body to make vitamin D and thus reduce the chances of infection and the emergence of symptoms of calcium deficiency.

Recommended intake of calcium
The recommended rations of calcium for different classes are as follows:

1- Children

These are quotas by age group:

Infants under 6 months of age: 200 mg of calcium per day.

Infants aged 7-12 months: 260 mg of calcium per day.

Children 1-3 years: 700 mg of calcium per day.

Children aged 4-8 years: 1000 mg of calcium per day.

Adolescents aged 9-18 years: 1300 mg calcium per day.

2. Women

These are quotas by age group:

Women aged 19-30 years: 1000 mg of calcium per day.

Women aged 31-50 years: 1000 mg of calcium per day.

Women aged 51-70 years: 1200 mg of calcium per day.

Women older than 71 years: 1200 mg of calcium per day.

Women generally have to increase their calcium intake at an earlier age (specifically in middle age) than men. Calcium intake is especially important before menopause.

3 - men

These are quotas by age group:

Men aged 19-30 years: 1000 mg of calcium per day.

Men aged 31-50 years: 1000 mg of calcium per day.

Men aged 51-70: 1000 mg of calcium per day.

Men over the age of 71: 1200 mg of calcium per day.

By Dr Mahad Shah
Ms Productions

Weight Loss: 10 tips on dieting 5

6 Side Effects of High Vitamin D Levels

Vitamin D is extremely important for human health, but "everything over and above turns against it." Learn about the most important side effects that may result from excessive vitamin D in the body in this article.


Vitamin D is of great importance in the human body, but what happens if its levels rise? Find out this information now.

How does vitamin D work in the body?
It is a hormone. This hormone acts to absorb calcium from the food in the digestive tract to the body.

 It is produced by the body as a result of exposure to sunlight, and can be obtained from certain foods such as certain types of fish and egg albumin.
Like any other hormone in the body, vitamin D works to build the body and plays many roles in keeping human body cells healthy and functioning the way they should work.

If vitamin D increases in the body, the increase may harm the body.

Some of the side effects that the body may experience if you get excessive amounts of vitamin D include:

1. rise in blood levels
When the body acquires adequate levels of vitamin D in the blood, it helps to increase immunity and protection from diseases such as osteoporosis and cancer.

Studies recommend that a vitamin level of 40-80 ng / ml (100-200 nmol / L) be maintained, and states that levels above 100 ng / ml (250 nmol / L) may be harmful.

Although there are many people taking vitamin D supplements, it is rare to find someone with very high blood levels of this vitamin.

A study of more than 20,000 people over a 10-year period found that only 37 people had levels above 100 ng / ml (250 nmol / L).

Only one person had a true percentage of toxins, at 364 ng / ml (899 nmol / L).

2. High blood calcium levels

Gastrointestinal disorders, such as vomiting, nausea and stomach pain.
Fatigue, dizziness and confusion.
Severe thirst
frequent urination.
The normal rate of calcium in the blood is 8.5-10.2 mg / dL (2.1-2.5 mmol / L).

Taking too much vitamin D can lead to high levels of calcium in your blood, which can cause many serious symptoms.

3. Nausea, vomiting and poor appetite
There is a close relationship between too much vitamin D intake and high blood calcium. This leads to nausea, vomiting and poor appetite.

However, these symptoms do not appear in everyone who has increased calcium in the blood.

In a study of 10 people who took vitamin D based on the appearance of deficiency in the body, after taking overdoses of vitamin D, 4 of them showed vomiting, nausea, and 3 on loss of appetite.

4. Stomach pain, constipation or diarrhea
Stomach pain, constipation and diarrhea occur if the digestive system does not tolerate food, or irritable bowel syndrome, a term used to describe colon discomfort.

However, they can also be a sign of high calcium levels caused by vitamin D.

These symptoms may occur in people receiving high doses of vitamin D to make up for the deficiency, as with other symptoms.

In one study of two boys, one suffered stomach pain and constipation after taking the incorrectly prescribed vitamin D supplements, while his brother experienced high blood levels without any other symptoms.

In another case study, an 18-month-old child was given 50,000 units of vitamin D for three months at which time he faced diarrhea, stomach pain and other symptoms.

These symptoms were overcome after the child stopped taking supplements.

5. Weak bone mass
Because vitamin D plays an important role in calcium absorption and bone metabolism, this helps maintain strong bones.


On the other hand, vitamin K2 functions are important in maintaining calcium in the bones and out of the blood. It is believed that very high levels of vitamin D may reduce vitamin K2 activity.

To protect yourself from bone disease, you should avoid taking too much vitamin D supplements and eating foods rich in vitamin K2, such as dairy and meat.

6. Renal failure
Excessive vitamin D intake leads to kidney injury.

In one case study, a man was hospitalized after kidney failure, a rise in blood calcium level and other symptoms that occurred after receiving a vitamin D injection prescribed by his doctor.

A study of 62 people who received high doses of vitamin D, each person suffered from kidney failure, whether they have a healthy kidney or existing kidney disease.

Renal failure is treated with oral or intravenous hydration and medications.

Summary: Vitamin D is very important for public health, so you should take it and get it at the required levels, not to increase it to reduce the risk of side effects mentioned in the article.

By Dr Mahad Shah
Ms Productions

The most important questions about vitamin D3

Usually some important questions about vitamin D. The following is a list of the most famous with the answers:

Vitamin D3, known scientifically as cholecalciferol, is a vitamin D formula that is synthesized in the body, after the skin has been exposed to ultraviolet light, and has many benefits to the body.

What is the function of vitamin D3 in the body
Vitamin D3 simply forms a protein that binds with the calcium found in the digestive tract, making calcium absorbable into the bloodstream and thus reaching the tissues that need calcium.

Vitamin D3 balances calcium and phosphorus in the blood. In addition to its role in promoting one of the important functions of the kidneys is the reabsorption of calcium and phosphorus into the blood as much as the body needs, which makes him an important role in the process of building bones and teeth.

Vitamin D3 also adversely affects the thyroid gland, preventing calcium from leaving the bones and returning to the blood when the body does not need it.

In most references, we find that it has many functions also the most important effect on muscle strength and strengthen the immune system and thus become an impact on the prevention of cancer tumors, scientists also emphasize that it has an important relationship in what is known as insulin resistance, which is one of the most important causes of diabetes.

From these important functions we can deduce the diseases that can affect the body when the lack of this vitamin. The most important are rickets in children and osteomalacia in adults, and osteoporosis in the elderly, which leads to ease of bone fractures.

Other possible effects of vitamin D3 under study are depression, cardiovascular disease, high cholesterol and immune diseases.

What are the sources of vitamin D3?
There are a number of sources of vitamin D3, but the most important is to expose your skin to the ultraviolet rays of the sun to make the vitamin inside the body. The consensus is that the best times to expose your body to the sun is before 10 am or after 3 pm. Exposing the face, limbs, shoulders and back to the sun for 10 to 30 minutes at a time for several days a week is enough to convert the cholesterol in the skin into vitamin D3. Even on cloudy days, 50% of UV rays can reach the skin. But sunscreens prevent them from reaching the skin according to their strengths.

Perhaps it must be mentioned here that the glass does not allow ultraviolet rays to pass through it, so the exposure to sunlight from behind the glass does not benefit.

It is also known that people with dark skin do not benefit greatly from sunlight when exposed to it, as the pigment melanin in the skin in higher quantities than others may not allow to benefit from the rays effectively.

Foods rich in vitamin D3 are generally fatty foods, since vitamin D3 is a fat-soluble vitamin. The most important are:

Whale liver oil, where a teaspoon contains 1,360 IU.
Fatty fish such as salmon and tuna, which contain approximately 150-400 units per meal.
A glass of vitamin-fortified milk, containing approximately 120 units.
Liver and red meat containing about 40 units.
One egg contains about 40 units.
A glass of orange juice contains approximately 130 units.
Most physicians in the Arab world have noticed that the vast majority of people who have been analyzed for vitamin D3, the results were less than 30 ng / mg, most likely due to insufficient sun exposure. Thus, they are provided with vitamin supplements in proportion to the results of the analysis.

By Dr Mahad Shah
Ms Productions 
22/11/2019