Tag Archive | "calcium"

Food for Your Bones: Calcium Rich Foods You Need to Eat Right Now


Everyone knows that Calcium is an important element that helps keep not only our bones strong and prevent osteoporosis but it is also crucial in keeping our teeth strong as well. For these reasons, it is very important to make sure that you and your family get your daily doses of Calcium. Additionally, it is noteworthy to know that there are some foods that can control calcium absorption in your body and there are those that help its absorption specifically Vitamins D and K and Magnesium.

Strictly speaking, a baby should have 210 milligrams of milk in a day as suggested by the Institute of Medicine while a toddler and a pre-schooler’s intake should be at around 500 – 800 milligrams in a single day. This amount increases with age; an individual needs more Calcium once he hits 50; a good 1,200 mg/day is the ideal.

It is common knowledge that Calcium is practically sourced from milk. However, if you are the type of person who does not love milk, you need not suffer from Calcium deficiency as there are other alternative sources where you can enjoy the benefits of Calcium. Bear in mind that apart from strengthening your bones and teeth, you also help your blood clot and your heart achieve its regular rhythm.

One good source of Calcium is in dairy products such as yogurt and cheese. If dairy products do not exactly appeal your taste buds, you can always go for vegetables particularly the green leafy ones like spinach, kale, broccoli, mustard, turnip and collard greens, cabbage, summer squash, Brussels sprouts, fennel, lettuce, romaine lettuce and even mushrooms. At the same time, you can also take advantage of beans and peas which include black beans, pinto beans, white beans, baked beans and peanuts.

Most fruits have Calcium but for the concentrated form, you can choose to have either of the following options: orange, dates, prunes, dates and figs. You can also enjoy the benefits of Calcium in herbs and spices which you can always add to your meals. These are garlic, oregano, rosemary, cinnamon, parsley, thyme, basil and dill weed. If the aforementioned do not still seem to satisfy you for some reasons, you may also have almonds, tofu, corn tortillas, brown sugar, sesame seeds, blackstrap molasses, pink salmon, sardines and shrimp. In some cases, it is also possible to benefit from Calcium supplements but the idea remains clear, if you can have Calcium in the foods you eat, why not?

Here are some tips you might want to consider when planning for your next menu:

  • You may substitute milk for the water you use in oatmeal, sauce, dressing and soups. You do not only enjoy the Calcium but you also enjoy the creamy experience.
  • When you plan your snacks, incorporate milk. For instance, you may add cheese, milk or yogurt to your smoothie. Additionally, you may also add the same items to your dips. You can also nibble on snacks like nuts, almonds and sesame seeds.
  • Instead of drinking coffee, you may also choose to drink green tea or other herbal teas.

Finally, make sure that when you ingest Calcium, you also ingest other nutritive elements that complement the compound. Vitamin K, Vitamin D and Magnesium can be found in seafoods, cucumbers, celery and most green leafy vegetables.

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Battling Osteoporosis


Osteoporosis is popularly believed to be a disease that comes with aging but you’ll be surprised to know that even young people can get the disease. Osteoporosis is a condition characterized by the bones becoming brittle and weak that increases the risk of breakage. The weakness of bones originates from the decrease in the bone’s density from low calcium levels and minerals.

Most fractures from osteoporosis are experienced in the hip, spine or wrist. A common fall may produce devastating damage to the bones to a person with osteoporosis compared to a healthy individual. Osteoporosis can be prevented and one should start thinking about it while still young.

The bones in the body stop growing when the epiphyseal plate ossifies. The epiphyseal plate is located at both ends of a long bone separating the end part of the bones from the shaft. The epiphyseal plate allows endochondrial growth wherein the bones increase in size causing our long bones to grow in length. The epiphyseal plates close and bone growth stops at around 17-18 years of age. At this age bone strengthening slowly diminishes and as we reach the age of 30 we need to supplement the body with calcium from diet and adapt a regular exercise regimen to avoid developing osteoporosis.

Many are succumbed to the belief that osteoporosis is solely caused by the deficiency in calcium which is why many people are thinking that increasing their calcium intake will solve the problem. But it is not the amount of calcium that will treat osteoporosis but how the calcium is efficiently absorbed by the bones. Strengthening the bones is a combined effort of supplementing with calcium, magnesium, potassium, folic acid, vitamins C, D and E and protein.  In the United States alone 80% of women are affected by osteoporosis and causes around 1.5 million cases of fractures every year.

Risk factors in the development of osteoporosis falls in two categories those of which are unavoidable such as gender (women are mostly prone to the disease), advancing age, race (Caucasian or Asian), genetics, thyroid activity and other medical conditions such as Crohn’s disease, celiac disease, and Cushing’s syndrome. The other category includes avoidable factors such as smoking, low calcium diet, sedentary lifestyle, and excessive alcohol intake and corticosteroid medications.

Preventing osteoporosis is a much effective approach of treatment. One can prevent osteoporosis by eating foods rich in calcium such as milk, dairy products and green leafy vegetables. Engaging in regular exercises will strengthen the bones and increase bone density which makes the bones stronger in resisting breakage and weakness. Medications may be prescribed by doctors if needed and it includes biphosphonates, raloxifene, calcitonin, and teriparatide. These medications aims to preserve bone mass, increase bone density and stimulate hormones to aid in strengthening the bones. Hormone therapy is also advised for women who reached their menopausal stage and is experiencing osteoporosis however caution is advised in use of hormonal therapy as this treatment increases the risk for cancer and heart diseases such as blood clots.

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How To Have Pearly White Teeth Without The Chemicals


Nothing beats the confidence of smiling with pearly white teeth. Having the perfect set of white teeth makes the person stand out and have an instant edge over the others. But sad to say not all of us are blessed to have that appealing white teeth.

The teeth are naturally white, but due to a lot of factors the teeth become less appealing and turn into the color yellow. The most common reasons for teeth discoloration are:

  • Poor dental hygiene practices
  • Alcohol intake
  • Cigarette Smoking
  • Using of Dangerous Drugs
  • Food intake

Due to advancement of technology, there are now a lot of ways to make yellow teeth turn into pearly white. Dentists perform dental bleaching that offers great results to change the color of the teeth. But this procedure is expensive and is often not of easily accessible to everyone. Dental bleaching can be harmful to some persons because some are allergic with the chemicals used to whiten the teeth.

If you are on a budget, then there is no need to worry. There are a lot of things found in nature that helps make the teeth look in pearly white glory. They are just not friendly to the pocket, it offers results that equals the effects that dental bleaching gives. Here are the ways to have pearly white teeth without using chemicals:

  • Practice good dental hygiene. This is the first step to have healthy teeth. If possible, it is best to brush teeth every after meal to get rid of bacteria build up that does not only cause teeth discoloration but also cause tooth decay.
  • Strawberries work wonders in helping the teeth to look white. Rubbing a strawberry directly to the teeth or using it like toothpaste. It can enhance the teeth’s color from yellow to white.
  • Baking soda is widely accepted as an alternative to teeth whitening. Even dentists believe in the power of baking soda when it comes to teeth whitening. It is just very easy to use; baking soda can be rubbed directly to teeth or used like toothpaste. Baking soda offers instant results in teeth whitening.
  • Wood ash can also whiten the teeth. It has a component called potassium hydroxide that is effective in teeth whitening.  Woods ash can be applied directly to the teeth or you can use it as toothpaste. But do not use wood ash for so long as it can cause damage to the tooth enamel.
  • Gargling of hydrogen peroxide is one of the oldest methods used to whiten the teeth. It is very effective, safe to use, and instantly gives the teeth the white color.
  • Eat the right kinds of foods. If you want to stay away from teeth discoloration then you should refrain from foods that stain the teeth like berries, colas, and tea.
  • Do not smoke. Cigarettes have nicotine that stains the teeth.

There are of ways to keep the teeth looking pearly white. But, it is best to try natural methods as they do not have harmful side effects.

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Live Longer, Try Kifer


Over the years we hear a lot of news on people who die so young because of different diseases like hypertension, diabetes, and cancer. All of these conditions could have been prevented if we decided to live healthy and be away from harmful elements like radiation and pollution.

One of the best ways in promoting health in order to live longer is to eat healthy. But eating healthy seems to be a big challenge especially now when almost all of us are busy. Preparing meals consumes so much time so we often rely on fast food restaurants for a meal. Living this way is really unhealthy; foods that are mostly served on these places offer nothing but bad cholesterol and trans-fat. But being healthy is not that hard at all; it just needs discipline and total change of habits.

There are a lot of those found on nature that can help us with the quest of leading the healthy way. One of them is kifer. Kifers are grains that appear to be looking like cauliflowers. Kifer grains are then made into cultured milk for people to drink. Kifer closely resembles to yoghurt. This type of drink is very popular in places like Turkey, but is now embraced by the Western countries not just because it is a very refreshing drink, but also for the health benefits it gives the body.

Here are some of the reason why you should try drinking Kifer and how it can make you live longer:

  • Kifer is a good source of B Vitamins needed by the nerves for proper functioning.
  • Kifer, just like yoghurt contains good bacteria specifically needed to fight bad bacteria in the stomach promoting proper digestion. Those who have problems with gastro-intestinal disorders are often advised to drink Kifer to cure their condition.
  • Kifer helps normalize blood cholesterol levels in the body. Those with atherosclerosis are benefited from drinking Kifer milk.
  • Kifer is a good source of antioxidants needed by the body get rid of harmful toxins that cause diseases like cancer. Antioxidants are also good for the skin. Kifer drinkers look younger as compared to those who don’t.
  • Kifer has properties that help the brain relax getting all the stresses away.
  • Kifer is good for the skin. It can heal psoriasis, eczema, pimples, and acne scars when applied directly to the affected area.
  • Kifer is a good source of calcium needed to keep bones and teeth strong. Kifer drinkers have lesser chances to get osteoporosis.
  • Kifer helps promote good respiratory health treating bronchitis and asthma because of its anti-bacterial properties.

With all these benefits, there is no doubt that kifer can help us live longer.

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Tips in Preventing Kidney Stones


Having kidney stones is one of the most painful conditions that a person can have. Sad to say, an estimate of 3 million see their doctors to be diagnosed to having kidney stones. Kidney stones are either formed when a person passes out lesser urine or when there are many mineral deposits that are present on the urine. Minerals like calcium, phosphate, and urate form stones that can grow as big as 5mm.

It is very important to prevent the occurrence of kidney stones before it can affect the entire urinary system which is very important in cleansing the body from harmful elements. Especially for those who have a family history of the condition and those who were affected with kidney stones before then it is time to live a healthy lifestyle to prevent from having kidney stones. Here are some of the ways:

  • Drink more than 8 glasses of water daily. These will help flush away those crystalloids that start to form in the urinary tract. Some of the stones especially those who are just very small are just flushed away during urination.
  • Limit intake of red meats like beef and pork. They can increase chances of getting kidney stones.
  • Limit eating foods that are too salty like anchovies, pickles, and other processed meats. These foods contain too much sodium that can be the reason for kidney stones formation.
  • Control your intake of dairy products and never take calcium supplements without advice from the doctor on the right dosage. Calcium too can lead to kidney stone formation when taken in high quantities.
  • When you already have problems with kidney stones or you have family history of kidney stones, it is best to limit your intake of green leafy vegetables, liver, berries, and chocolates. These foods are sources of calcium that can also form calcium oxalate stones.
  • Try drinking fresh produced lemons. Squeeze the lemon and mix the juice with water. Drinking fresh lemon juice daily helps get rid of kidney stones because it contains citrate that busts kidney stones off.
  • Exercise! It helps get rid of the body’s toxins released thru sweat making less burden to the kidneys.

If you are feeling stabbing pain at your lower back that is usually accompanied by having a hard time urinating, then it is time to see your doctor for a thorough check. You may need more advanced treatments like taking of medications to dissolve the stones affecting your kidneys.

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