Food rich in calcium is an inevitable part in our diets, because they are supporting the bones health. But, according to a study, the real key to healthy and strong bones lies in the spinach, broccoli, basil, sunflower seeds, and sesame.
Actually, esearchers discovered a connection between high levels of calcium and an increased risk of heart attacks, in women especially. According to NOF, calcium supplements are bad alternative to the natural calcium in foods. Besides, they found out that the excessive calcium intake lead to kidney stones. The majority of supplements contain calcium carbonate which is difficult for the body to absorb in case it lacks a chelating agent as citric acid.
According to the 2007 findings, the calcium in foods is better for the bones health in menopausal women than the calcium in supplements.
On the other side, according to the findings of a study which analyzed the magnesium consumption in children, proved that calcium consumption don’t affect the density of the bones, on the contrary to magnesium, that is related to the bones health.
According to researchers, magnesium is of an essetial importance for bone mineral accretion, especailly in children, and is more important than calcium. These researchers advise parents to optimize the magnesium levels in their children.
In addition, Kathryn M. Ride from the Memphis University, claim that magnesium is also extremely important for elderly population because it lowers the risk of fractures in bones. Although the optimal ratio of calcium-magnesium is 1:1, all of us need to increase the magnesium intake through magnesium-rich foods, because the modern diets provide the body with 10 times more calcium than magnesium.
The richest sources of magnesium are the seeds, green leafy veggies, nuts, and cocoa. Another efficient way to boost the levels of magnesium in the body is to soak yourself in an Epsom salt bath, that is rich in magnesium sulfate, which will be absorbed by the skin easily.
If you opt for supplements, the approved dosage on a daily basis is 350-400 mg.
Make sure that magnesium deficiency cannot be easily detected, since only a small part of it goes in the blood. The rest of it is stored in the bones and tissues. Therefore, we advise you to consume magnesium-rich foods on a daily basis.