1. Intake food with rich in calcium and phosphorous. Phosphorous is important ingredient in all energy reactions, and it combines with calcium to form and strengthen the bones.
2. Expose your skin to the sun. Vit. D is needed in your body that helps in the absorption of calcium.
3. Intake food with rich in Vit. D. Foods like tufo, soybeans, eggs, fish oil and liver oil.
4. Eat green leafy vegetables, sea food, and legumes.
5. Eat fruits that rich in Vit. C. like orange, guava, grapes, papaya, and others.
6. Drink Milk. Milk contains necessary vitamins for bones like calcium, vit.d, and others.
Calcium supplements should be taken with a magnessium supplement of half the calcium dosage to keep these two minerals in proper balance.
7. Avoid Drinking Alcohol. Alcohol is greatly increases the excretion of calcium. It damages the digestive system that makes it unable to absorb calcium effeciently. X-ray stuties shows that alcoholic's bones are softer, less dense bone structures, indicating premature loss of minerals in the bones.
Some Symptoms of Calcium Defeciency.
Calcium defeciency include numbness or tingling in the arms and legss, insonmia, headaches, unhealthy teeth and gums, brittle nails, heart palpitations, and neuro-muscular irritability, muscle and mentrual cramps.
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