Calcium in Food

Calcium in Food
When considering food items rich in Calcium content it is important to select foods that contain easily absorbable calcium. The more easily calcium is absorbed; the more available it is to be used by the body. It is well accepted that dairy products such as milk, cheese and yogurt are the best sources of calcium because they contain high amounts of calcium, and the calcium is well absorbed by the body.  
Skim milk products provide as much calcium as whole milk with the added advantages of less fat and cholesterol.  
Dairy products such as milk,cheese and yogurt are the best sources of calcium because they contain high amounts of calcium, and the calcium is well absorbed by the body.  
Bones in fish especially those of salmon and sardines, too contain useful calcium.  
Vegetables such as broccoli, collards, kale, mustard greens, turnip greens, and bok choy, also contain calcium that is easily absorbed. These vegetables, however, contain smaller quantities of calcium per serving than dairy foods.  
It is possible for foods to contain calcium and for that calcium to have limited availability to the body. The reason is that these foods contain calcium-binding substances called oxalates (found in many green vegetables) or phytates (found in unleavened grain products). Of these two substances, oxalates are considered more potent in their ability to restrict calcium absorption  
While spinach contains calcium, it also contains oxalates, as do beet greens, chard, and rhubarb, that bind with calcium and interfere with its absorption. Even though the substances contained in these foods inhibit calcium absorption, experts agree that the benefits you derive from the other important nutrients contained in this group of foods far outweigh the negative effects of their tendency to block calcium absorption.Calcium loss through the urine is increased by excess consumption of salt, caffeine and protein.  
Vitamin D for Calcium Absorption

Vitamin D is crucial to calcium absorption. In fact, it increases calcium absorption by as much as 30% to 80%. Adults should get 400 IUs of vitamin D per day (older adults should receive between 400 and 800).The easiest and most natural way to get Vitamin D is from exposure to sunlight, which causes the body to manufacture its own. Just 15 minutes a day of summer sun exposure, even if only on the arms, face and hands will greatly enhance Vitamin D production.Although there are few food sources of Vitamin D, milk does contain significant amounts. (Fortified with Vitamin D, it contains 100 IUs per 250 ml glass). Foods such as margarine, eggs, chicken livers, salmon, sardines, herring, mackerel,swordfish, and fish oils (halibut and cod liver oils) all contain small amounts.Minerals and Bone Health
Minerals like manganese, copper, and magnesium are important for bone health as they play a part in bone remodelling.


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About Manbir & Gurpreet

Gurpreet Kaur’s journey in this world .... Gurpreet Kaur was a Musician. She was a singer and a composer of music. Her interest was composing and singing Gurbani Shabads in Indian Classical style. She sang Shabads in All the Raags mentioned in Sri Guru Granth Sahib Ji. She also taught Gurmat Sangeet at Gurmat Gian Missionary College, Jawadi, Ludhiana. Elder child to Pushpinder Kaur and Dr. Brig. Harminder Singh, was born in Amritsar on 13th Jan 1962. She attended various convent schools as a child because her father would get frequent Army postings as a dental surgeon. She graduated with Music Honors from Govt. College for Women, Chandigarh. Music was her hobby and she composed and sang Raag based Gurbani Shabads. Doing Kirtan was part of growing up nurtured by her parents. She learned music from her father Dr. Brigadier Harminder Singh who was a dental surgeon in Indian Army and a very good singer himself. Gurpreet’s Bhua (father’s sister), Ajit Kaur retied as a Head of Department of Music from Govt. College for Women Ludhiana, and was a renounced Punjabi singer of her time. Gurpreet Kaur also learned nuances of Indian Classical Music from Pandita Sharma. She was a mother of three children, and a grandmother. Her daughter Keerat Kaur is a Computer Engineer. Her two sons Gurkeerat Singh and Jaskeerat Singh are doctors in USA. Her daughter Keerat Kaur too was part of her group ~ Gurmat Gian Group. Gurpreet Kaur left this world at the age of 54yrs on 12th Sept 2016 in Baltimore USA. She had recorded around 25 cds of Gurbani Keertan. 'Raag Ratan' Album (6 CDs) is a Compilation of Shabads in All the 31 Sudh Raags of Sri Guru Granth Sahib Ji. 'Gauri Sagar' Album (3 CDs) is a Compilation of All forms of Raag Gauri in Sri Guru Granth Sahib Ji. 'Nanak Ki Malhaar' ~ ((3 CDs) is an album of Raag Malhar Shabads in various forms of Malhar. 'Gur Parsaad Basant Bana' ~ (3 CDs) is an album of Shabads in Raag Basant sung in various forms of Raag Basant. Har Ki Vadeyai Sarni Aayea Sewa Priya Kee Preet Piyaree Mohan Ghar Aavho Karo Jodariya Mo Kao Taar Le Raama Taar Le Tere Kavan Kavan Gun Keh Keh Gawan Mera Baid Guru Govinda Saajanrraa Mera Saajanrraa

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