The supplement you pop in every day may do more harm to you than good. Several researches has pointed out that there is a possibility of heart risk from calcium pills. Calcium supplements also leads to the deterioration in the health of blood vessels. So it is completely up to you to decide whether you want to save your heart or protect your bones.
The right way to get calcium is through food. When it is recommended to take 1,000 mg of calcium every day, that means total calcium and not level of supplementation. When you are consulting a doctor for your calcium intake then make it clear to them about the amount of calcium rich food that you are taking. One of the studies has shown that women who consume calcium more than required are likely to die of heart diseases. The trouble comes when you try and combine high calcium intake from food as well as supplements. The idea is not to overdo the calcium part. If you just stick to good calcium rich diet then the risk of heart disease due to calcium deposit can be ruled out. But again just consuming calcium rich diet will not give you strong bones.
Milk is undoubtedly the best source of calcium. But by just drinking milk you are not going to have strong bones. So don’t cut out protein, vitamins and iron from your diet. Bones are 50 percent protein and 20 per cent calcium. You cannot have strong bones without adequate protein. Again vitamins are very important if you desire to have strong bones because fruits and vegetables supply potassium which is again essential for strong bones.
Again take a lot of Vitamin D which is present in egg yolk, cereals and fatty fish. Do not take calcium and iron together. Taking both calcium and iron together will not let the absorption of either of them. Restrict you salt intake because excessive salt can steal the calcium from your body. Caffeine and smoking slows down calcium absorption from the body.
Strong bones require other nutrients too along with calcium such as Vitamin D, magnesium, Vitamin K and potassium.
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