has taught us that the key to improving bone health , including improved bone density, lies in the consumption of foods rich in calcium. However, it turns out that calcium is one of the many minerals that your body requires for the formation of strong bones.
According to this study, is likely to be the real key to stronger, healthier bones magnesium.
mineral Magnesium is commonly found in sunflower seeds, broccoli, spinach, basil, and sesame seeds.
critically at CALCIUM
has been scientifically proven that high levels of calcium, especially the use of calcium supplements is linked to an increased risk of attack heart, especially in women.
According to the National Osteoporosis Foundation, calcium supplements are a poor substitute for calcium in the diet. High intake of calcium supplements is linked to kidney stones and other health problems.
Calcium carbonate, found in calcium supplements and pasteurized milk is significantly more difficult for the body to absorb without an agent, such as citric acid.
As shown by a 2007 study, calcium derived from dietary sources has more beneficial effects on bone health, compared with calcium supplements in postmenopausal women.
Abrams, the head of a study at Baylor College of Medicine, focused on magnesium intake and absorption during childhood. The most surprising finding was that calcium intake and absorption were not well linked to the total bone mineral content and bone density, while magnesium intake and absorption were clearly.
“magnesium intake in the diet can be an important, relatively unknown factor in bone mineral accretion in children,” the researchers revealed.
“A lot of nutrients are key for children to have healthy bones. One of them seems to be magnesium,” Abrams said. “Calcium is important, but, except for those children and adolescents with very low intakes, can not be more important than magnesium.”
The researchers were quite concerned about the fact that while calcium intake is widely promoted for better bone health, it seems that other minerals, like magnesium, went relatively unnoticed on. They advise parents to make sure their children get enough magnesium. On the other hand, they would like to see more awareness of the role of magnesium when it comes to improving bone health.
According to a report by Kathryn M. Ride and colleagues at the University of Memphis, Tennessee, magnesium intake is not only important for children. The elderly, who are at increased risk of bone fractures, should receive enough magnesium.
A magnesium supplement in the diet
seems the ideal ratio of calcium and magnesium in the diet is 1: 1. Although the relationship 2: 1 works well, today diets contain a ratio of calcium to magnesium of about 10: 1. in other words, this is ten times more calcium than magnesium.
green leafy vegetables, nuts of any kind, cocoa and seeds are some of the best sources of magnesium. In addition, you can also add some Epsom salt in a hot water bath, since it is made of magnesium sulfate.
Despite getting its natural form of magnesium is best, many people who have magnesium deficiency may consider taking supplements. The recommended daily allowance is magnesium 350-400 mg per day, and most capsules containing magnesium between 250 and 500 mg magnesium. These capsules should be taken on an empty stomach or with food.
When it comes to measuring levels of magnesium in the body, it can be tricky. In fact, only a small fraction of his body ‘s magnesium is stored in the blood, and in the case of this level drops, the body takes magnesium bone tissues and to replenish the level. Consequently, blood tests are likely to show a normal reading of magnesium levels, even if the body could still be deficient