Causes, Symptoms and Remedies Calcium Deficiency?

Calcium is required for the growth and strengthening of bones and teeth. Calcium deficiency is one of the most common problems that begins at childhood and resurfaces during pregnancy or old age.
Causes of Calcium Deficiency
1. Inadequate intake of calcium rich foods
2. Defective absorption of nutrients in the stomach and intestine
3. Other conditions like vitamin D deficiency, liver disease etc.


Symptoms of Calcium Deficiency
1. Brittle bones
2. Joint pains
3. Yellowing of teeth
4.In extreme cases, rickets (soft bones) in children and osteoporosis (brittle bones) in adults
Remedies
Make these ingredients a part of your diet daily to chase away calcium deficiency.
1. Dairy products: Dairy products like milk, curds, paneer and buttermilk are the richest source of calcium.
2. Green leafy vegetables: Green leafy vegetables like spinach (palak), lettuce, celery (ajwain ka patta), fenugreek (methi) etc. are also good sources of calcium and hence should be consumed in abundance. Sai Bhaji a mixture of 3 green leafy vegetables is a very simple way to incorporate them in our diet.
3. Soyabeans: Soyabeans and its products like soya flour, soya milk, tofu etc. are valuable sources of calcium and protein. A quarter to half cup of soyabeans in any form is beneficial for those with calcium deficiency. A vegetable made with soyabeans in a gravy or chapatis made with soya flour are the most acceptable dishes both children and adults. Soya Mutter ki Subzi and Soya Upma are perfect examples of including soya in our daily meal.
4. Ragi (nachni): Ragi, a popular Maharashtrian cereal, is another rich source of calcium. A quarter cup of ragi, either whole or in the form of flour consumed daily helps to cure calcium deficiency. Try the calcium rich Nachni Pancakes to boost your calcium intake.
5. Sesame seeds (til): Consumption of 1 to 2 teaspoons of sesame seeds everyday is an effective way to keep calcium deficiency at bay. Try consuming it in salads or in the form of chikki as in the recipe of Almond Til Chikki.
Foods to be Avoided
Deep fried foodsRefined foods like refined flour, pasta, sugar and polished rice
Pointers for Increasing Calcium Intake

1. Include at least one source of calcium in every meal.
2. Have at least 100 to 125 grams of one leafy vegetable everyday, either cooked or uncooked.
3. Consume 2 to 3 glasses of milk in any form (like curds, paneer etc.) to supplement calcium in your diet. Overweight people can use low calorie milk products.
4.Restrict your consumption of fat, as excessive fat hinders with the absorption of calcium in our body.
5.Have a sunbath every morning, as early morning sunlight is good for the production of vitamin D which in turn helps in the synthesis of calcium in our body.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.The service is provided as general information only, and should not be treated as a substitute for the medical advice of your own doctor.

Diet for Osteoporosis

Some diet tips to keep osteoporosis at bay

One needs to bring a few changes to lifestyle factors and diet to overcome the effects of osteoporosis.

Here are some diet tips one can adhere to and keep osteoporosis at bay:

1. It is recommended that one should include 1500mg of calcium daily either via dietary means or via supplementation. For measurement purposes, it is important to note that an 8 oz glass of milk contains approximately 300 mg of calcium. Calcium supplements are an effective alternative option. These come in a variety of forms. The body can absorb only about 500 mg of calcium at one time and so intake should be spread throughout the day.

2. Bones need nourishment from calcium, vitamin D, and phosphorous. A poor diet lacking these essential vitamins and minerals contributes to osteoporosis. Foods rich in calcium are especially necessary to maintaining healthy bones. Dairy products (milk, cheese, and yogurt) salmon, sardines, almonds, dark green leafy vegetables and broccoli are good sources of calcium.

3. Apparently, bones are not made from calcium alone. They're an amalgam that includes various minerals such as zinc, boron and copper. Doctors suggest that these trace elements can be ingested through a varied and broad-based diet that includes mostly unprocessed foods, such as whole grains, beans, fresh fruits and vegetables, fish and shellfish and lean meat.

4. Foods high in boron (a mineral that helps the body hold calcium) are beneficial for those affected by osteoporosis. Boron is found in apples, pears, grapes and other fruit, as well as in legumes, nuts and honey. -Manganese is another beneficial mineral. Traces of manganese are largely found in pineapples, nuts, spinach, beans and whole wheat.

5. Brussels sprouts are known to prevent diseases like cancer, birth defects, osteoporosis and heart trouble. Brussels sprouts provide essential vitamin K (this vitamin activates a protein found in bones, call osteocalcin, which holds calcium molecules in place) helps protect against osteoporosis.

6. Inculcate a life style change by quitting cigarette smoking, limiting alcohol intake, and exercising regularly. It is important to note that a few studies have suggested an adverse effect of calcium excess on bone density and reports indicate the milk industry has been misleading customers. It has been reported that excess consumption of dairy products may cause acification, which leeches calcium from the system. Therefore, it is claimed that vegetables and nuts are a better source of calcium and milk products are better avoided.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.Never use any home remedy or other self treatment without being advised to do so by a physician.