benefits of calcium &magnesium

               Role of calcium &magnesium  in your body 

Calcium is a nutrient that all living organisms needs,its the most abundant mineral in the body,and its vital for bone health.

Humans need calcium to build and maintain strong bones, its also necessary for maintaining healthy communication between the brain and other parts of the body, it plays arole in muscle movement and cardiovascular functions.

Also vitamin D is very important for helping the body to absorb the calcium, vitamin D comes from fish oil and exposure to the sunlight.

     Why we need calcium???

  Calcium plays various roles in the body include:

1_bone health 

     

Most of human  body is the calcium as its concentrated in bone and teeth.

Calcium is essential for the development,growth and maintenance of bone.

As children grow,calcium contributes to the development of their bones, after a person stop growing,calcium continues to help maintain the bones and slow down bone density loss.

Females who have already experienced menopause can lose bone density at a higher rate than males,they have a higher risk of developing osteoporosis.

2_ muscle contractions 

Calcium helps regulate muscle contractions when a nerve stimulates a muscle the body releases calcium which helps the protein in muscle carry out the work of contractions when the body pumps the calcium out of the muscle, the muscle will relax.

3_ cardiovascular system 

Calcium play arole in blood clotting.

The process of clotting is complex and has a numbers of steps these involve a range of chemicals including calcium.

Calcium 's role includes maintaining the action of the heart muscles.

Calcium relaxes the smooth muscle that surrounds blood vessels.

Many  studies shown that there is a link between high consumption of calcium and lower blood pressure.

Studies have also suggested that consuming enough calcium can result in improving cholesterol values.

Calcium rich foods 

Yoghurt

Milk

Sardines and salmon

Cheese

Green leafy vegetables such as broccoli,watercress

Supplements 

There are different types of supplements

Calcium carbonate 

    contains 40% elemental calcium.

Calcium citrate 

    Contains 21% elemental calcium.

Calcium lactate 

    Contains 13% elemental calcium.

Calcium gluconate 

    Contains 9% elemental calcium.

    Below are the current recommendations from institute of medicine.

   Women 50 years and younger: 1000 mg per day

   Men 70 years and younger:1000 mg per day

   Women over 50: 1200 mg per day

   Men over 70 : 1200 mg per day

Take calcium as your body use it to build strong bones ,send nerve signals and contract muscles it may help also with fat loss , studies have associated low calcium intake with a high body mass index BMI and high body fat, the study found that people given 600 mg of calcium supplements and vitamin D 125 IUS lose more body fat on acalori restricted diet.

Thanks to www. Oxfordvitality.co.uk for their explaning poster.

  Magnesium the most powerful                                                 anti inflammatory mineral 

Why do we need magnesium?????

      Magnesium is an important mineral,playing a role in over 300 enzyme reactions in the human body.

         Magnesium has many functions as:

1. Help muscle and nerves

2.regulating blood pressure

3.support the immune system

  💦doctors link magnesium deficiency with a range of health complications so, people should aim to meet their daily recommended levels of magnesium.

Almonds,spinach and cashews nuts are some of the food that reach in magnesium.

Magnesium is one of seven essential macro minerals, these macro minerals are minerals that people need to consume in relatively large amounts at least 100 milligrams per day.

Magnesium is vital for many body functions  getting enough of this mineral can help prevent chronic diseases including alzheimer's disease,type 2 diabetes,cardiovascular disease and migraine.

We will  discuss the function of magnesium in body and its effects on a person's health

Thanks to the heartysoul for their poster

Bone health 

 All of us know that calcium is very important  to bone health also,magnesium is very essential in bone health.

 Magnesium can improve bone crystal formation. And make osteoporosis risk low in females after menopause. It's also help to regulate calcium and vitamin D levels  which are two vital nutrients for bone health.

Diabetes 

  Magnesium deficiency may worsen insulin resistance,also insulin resistance can cause low magnesium levels.

Cardiovascular health 

 Magnesium deficiency can increase a person's risk of cardiovascular problems. This is partly due to its role on a cellular level .deficiency of magnesium can be common on people with congestive heart failure. So doctors sometimes use magnesium during treatment for congestive heart failure to reduce risk of arrhythmia or abnormal heart rhythm.

Migraine 

  Magnesium therapy may help prevent or relieve headaches,this because magnesium deficiency can effect neurotransmitters.

Anxiety 

   Magnesium play arole in mood disorders including depression and anxiety.

Low magnesium levels may have links with higher levels of anxiety, this partly due to a activity in the hypothalmic pituitary adrenal (HPA) axis which is aset of three glands that control a person's reaction to stress.

Symptoms of magnesium deficiency

  A loss of appetite.

  Nausea,vomiting

  Fatigue or weakness

  Muscle cramps

  Numbness

  Seizures

  Heart rhythm changes or spasms

  Alzheimer's disease

  Type 2 diabetes

  Cardiovascular disease and migraine

  Obesity as magnesium help to regulate blood glucose levels

       Researchers indicates that magnesium can  improve sleep quality  especially in people with poor sleep  so you can take it at night.