Calcium

Calcium is an important mineral - involved in bone formation, blood clotting in the work of the muscular and nervous system. Calcium increases muscle strength and helps in the removal of excess fat.

Calcium can be found in dairy products and vegetables. If you do not like milk or suffer from lactose intolerance, there are ways to obtain the mineral in their diet.Foods rich in calcium include: almonds, broccoli, beans, figs (4 pieces will givemore than 100 mg of calcium), oatmeal, orange juice, salmon, sesame seeds and more.

BENEFITS OF CALCIUM 

- Improves bone health;
- Helps achieve ideal weight;
- Protects blood vessels;
- Reduces the risk of colon cancer;
- Reduces premenstrual symptoms;
- Controls blood pressure;
- For healthy teeth and gums;
- Prevents osteoporosis;
- Helps to transport nutrients.

Calcium with Vitamin D for muscle strength

 

Vitamin D is required for absorption of calcium. Doses greater than 1 g calcium daily along with vitamin D increase muscle strength and improve muscle contractions. Calcium supplements are important for women bodybuilders because they are prone to lack of that mineral.

Calcium for weight loss

Study of Soares and Ping-Delfos in 2011 shows that people who eat breakfas twith food rich in calcium have an increased metabolism, burn fat faster and have less appetite. There are several hypotheses about similar results. One of them is that, probably calcium reduced absorption of fat and calcium that is located in the fat cell lipolysis and increasing fat loss. Therefore, it is believed that the combination of calcium with a high protein diet is

very effective in lowering of excess fat and increasing muscle.

Side effects and recommended dosages

 

Although calcium is an important mineral with many benefits for the body, care should be taken in overdose. Excessive doses of calcium can lead to hypercalcemia, risk of heart attack, kidney stones, constipation, urinary tract infection.

Adults need 800 mg of calcium daily, 500 mg of which must come from diet and 300 mg of supplements (take them with a meal for better absorption). On calcium supplements are best to contain vitamin D, because if you miss it will not absorb calcium.

Which are the 6 most important minerals and how to obtain them?

1. Calcium

Calcium is one of the best known minerals that people need daily. Its main function is the formation and maintenance of bone tissue. Another key role played by calcium is related to ensuring proper muscle contractions that take place in the body during physical activity.

 How to get this?

The biggest sources of calcium are milk and dairy products. Other good sources include salmon, cabbage, broccoli and sardines.

 2. Iodine

Iodine is also a very important mineral as it plays a key role in maintaining healthy thyroid function and metabolism. Individuals who suffer from thyroid problems, often fail to achieve a good balance of the body, as it spent enough calories on a daily basis.

 How to get this?

The main source of iodine is salt, which more and more people tend to avoid as many foods contain enough salt and often overdo it. Unless you practice specific diet with very low salt content should not worry about this mineral, as the taking adequate amounts of it with the usual food you eat.

 3. Iron

Iron is a mineral needed by most women, but men have a natural and benefit from it. It plays an important roll in the transport of oxygen in the muscle tissue. Iron helps to maintain a good immune system and helps fight the anemia.

 How to get this?

The best source of iron is soybeans. Other options are lentils, spinach, tofu, beans and pure beef.

 4. Magnesium 

Next mineral on which to focus your attention is magnesium. It is important for the maintenance of the muscular and nervous function in the body.

Magnesium is important in physical activity as it helps to develop the energy in the body. This mineral is vital for regular heartbeat.

 How to get this?

The best source of magnesium is a pineapple, a fruit that many people overlook. Other quality sources are rice, spinach, rye, soybeans and oats.

 5. Zinc

One of the most important functions of the zinc is the regulation of the normal development of new cells in the body, as it helps in the reading of "genetic design." It helps the immune system and improves the rate of healing of various wounds.

How to get this?

Oysters are one of the best sources of zinc. Other options are beef, crab, pork leg, enriched cereals, pork tenderloin and cashews.

 6. Phosphorus

And finally, the last mineral which should include in your diet is phosphorus. It is important for the formation of healthy bones and teeth, and also helps to repair cells and tissues in the body.

Phosphorus works in a synergistic relationship with the vitamins of the B group, which helps to normal muscle contractions. This mineral has positive effect on the health of the kidneys. 

How to get this?

The best food sources of phosphorus are milk and meat, so therefore when you take enough calcium and protein, you will obtain such necessary phosphorus, as these nutrients go hand in hand.

Yogurt against Cottage cheese

Which is better for muscles - yogurt or cottage cheese?
 On the one hand, yogurt is full of calcium, especially in comparison with curd and also contains potassium (great for recovery after exercise) and carbohydrates.
On the other hand, the curd is made of the principle of the cheese-like a big mess with milk enzymes and treated with necessary leaven. Other cheeses are drained, pressed and allowed to ripen, but only curd is drained and washed. Most potassium is lost as well as whey protein, casein protein but remain intact.

 Winner: Curd - technical knockout in the eighth round!

The reason: The reason lies in nutritional value. One cup of cottage cheese contains a whopping 28 grams protein, and a glass of milk contains just 12 grams.

Yes, most of the whey in the curd is lost, but that it is a fantastic source of casein, a slow protein that prevents catabolism for long periods of time between meals and overnight. For this reason, we recommend a cup of cottage cheese before bed. It is rich in glutamine, which increases the levels of growth hormone. As for the yogurt they eat it before training in combination with spoon whey protein.

What kind of vitamins and minerals we need ?

Recovery of the body after a workout at the gym requires multiple vitamins and minerals are involved in the synthesis of new cells and tissues. For example, some vitamins and minerals needed to support the creation of endogenous anti-inflammatory compounds, here they are:

➡ Vitamin B6
➡ Vitamin E
➡ Vitamin C
➡ Niacin
➡ Zinc
➡ Selenium
➡ Magnesium

 Vitamins

Vitamin C - also called ascorbic acid or L-ascorbate is a water soluble vitamin. Gross formula is C6H8O6 and has a molecular weight of 176.13 grams per mole. Left in air at room temperature was rapidly oxidized.

 Vitamin C

Due to the large number of beneficial effects on the human body. Vitamin C is used as a food additive, including in a number of drugs against influenza and cold diseases and in Bulgaria can be purchased from a pharmacy without a prescription in the form of tablets or vials. The most prominent role of ascorbate in the living organisms is an antioxidant and in the synthesis of collagen.

 Vitamin E

Vitamin E participates in the activity of the endocrine glands, especially the gonads, affects metabolism, regulate the distribution of fat and water in the body, ensures the proper functioning of muscle and nervous system. Its absence leads to infertility and miscarriages. It was found that the vitamin E is well conserved  vitamin A and so when there is a shortage of vitamin E, is observed deficiency of vitamin A. The human body requires a day is 10 to 25 mg of vitamin E. In a - large amounts of it is located in wheat germ in leafy vegetables in green peas, in carrots, in the nuts of almonds, walnuts, etc..

Vitamin B 
 
This is a vitamin essential for people suffering from hair loss, brittle nails, dry skin problems. This is why vitamin B is one of the important ingredients of the masks for hair and face. It is also recommended for people who are actively engaged in sports. It is also believed that vitamin B has a positive effect on allergic and psychotic disorders, as it has anti-stress effect. B vitamins have the greatest impact when adopting complex. Contained in pure pork, milk, nuts, eggs, cereals, liver.

 Minerals

Minerals are necessary for normal cell function, and serve as assistants in many enzymatic processes involved in the synthesis of connective tissue.

• Calcium

The main function of calcium is structural. The skeleton of the adult male contains about 1.2 kg of calcium. There is continuous movement of calcium between the skeleton and blood, and other body parts. This is precisely controlled by hormones. Calcium also plays a role in cell biology. Calcium can bind to a wide range of proteins altering their biological activity. This is important in nerve impulse transmission and muscle contraction. Calcium is also needed for blood clotting, activating clotting factors.

•  Boron and manganese

Boron and manganese are very important factors for the synthesis of collagen and GAG, and metabolism. It is known that some medications interact negatively with some other minerals, boron and manganese help to overcome this problem.

•  Zinc

 This mineral is essential for the human body. Its deficiency can cause a weakening of the immune defense, hair loss, weight loss, loss of appetite, depression, swelling, rash and other skin problems. Enzymes, which contain zinc, helping to enhance the immune system, protection from free radicals, recovery of wounds, synthesis of proteins, preservation of vision, the maintenance of fertility in adult, control of the growth of children and also help in cell reproduction.

•  Honey

Copper is a coenzyme in the oxidation of lysine, which is essential for the conversion of collagen and elastin. It has anti-inflammatory properties and can relieve pain in arthritic and damaged joints.

Use sunscreen? Perhaps breaking vitamin D

Sunscreens protect the skin against harmful UV rays of the sun, but it can also have negative effects on the amount of vitamin D that your body gets through sunlight.

What is vitamin D?
Vitamin D is a fat-soluble vitamin, which promotes the absorption of calcium,which is essential for normal development and maintenance of healthy teeth and bones. Also known as "solar vitamin", vitamin E is produced by the body once it is exposed to sunlight.

By how much do we need?

For children
American Academy of Pediatrics recently doubled its recommended dose for the minimum amount of vitamin D that babies, children and teenagers should be taken daily. The new recommendation includes at least 400 IU (International Units). It is important to talk to the doctor about your child's needs for vitamin D.

For adult

The recommended daily dose is currently 200 IU for those aged between 19 and 50, 400 IU for people between 51 and 69, and the elderly over 69 years should receive 600 IU. However, research supports the growing belief that our body needs more vitamin D in the 1000 IU. Some doctors recommend even larger quantities,so it is important to consult with your doctor to find the right dosage for you.

What are the benefits of vitamin D?
Vitamin D is essential for the health of teeth and bones, regardless of age. It is essential to help your body regulate calcium and phosphorus in the best way for you to have strong, healthy bones and teeth. Vitamin D helps in the fight against osteoporosis. It can also act as a hormone, so it is vital for the health of blood vessels and brain function.

Several recent studies suggest that vitamin D may play a crucial role in heart health, respiratory system and immune function.

What are the risks of vitamin D deficiency?

It is believed that the blood level of less than 50 nmol / L indicates a deficiency of vitamin D in the elderly. In children, the level which indicates deficit of 25 nmol / L.Your doctor can verify exactly what and give you guidance.

When the body is experiencing a shortage of vitamin E, it is unable to regulate the levels of calcium and phosphorus. If the levels of these minerals in the blood become too low, the other hormones in the body can stimulate the release ofcalcium and phosphorus from bones into blood system.

In adults: Deficiency of vitamin D may have a negative impact on bone and heart health.

In children: Too little vitamin D can lead to rachitis, a progressive softening and weakening of the bone structure.

Who is at risk of vitamin D deficiency?Studies show that 80% of people in the U.S. do not get enough vitamin D, and some of them are at especially high risk of deficiency, including:

• Older people - aging skin loses its ability to convert vitamin D
• People who stay home alone
• People in the northern regions, especially in the winter months. The greater the distance to the equator, the less direct solar radiation we receive.
• People who cover their bodies for religious reasons
• Those whose jobs do not involve exposure to sunlight
• People who have dark skin: African-Americans and Hispanics. Dark pigmented skin does not produce much vitamin thanks to the sunlight.
• People who do not drink milk or eat foods rich in vitamin D
• People with impaired hepatic or renal function
• Pregnant women. They must take special care to ensure that you will become deficient in vitamin D. Human milk contains little vitamin D, and mothers who are deficient in vitamin D, would provide very few nutrients to newborns.

What are the sources of vitamin D?

1. Sunlight - we can get vitamin D through skin exposure to sunlight. 10-15 minutes of sunshine three times a week is sufficient to ensure a stable level of vitamin D. But the truth is that very few people can get enough vitamin D from sunlight only.

2. Food - Vitamin D occurs naturally in these foods, fish, milk and other dairyproducts, butter, cream corn.

3. Dietary supplements - there are many supplements that provide vitamin D.They are a great alternative if you do not get enough of it through diet and sun. Always consult with your doctor before you use them.