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The Importance of Healthy Diet

The Importance of Healthy Diet (Enlarge)

Healthy diet is important to maintain good health, to prevent chronic diseases, and to overall sense of wellbeing and vitality.

Nutrition plays a crucial role in processes connected to bone formation and maintenance of bone mineral density. The amount of calcium in the body is subject to a dynamic balancing process, including calcium levels in food consumed, the ability of the intestines to absorb it, and its secretion levels through the urine. All these factors influence the biological availability of calcium for the benefit of bone formation and the prevention of bone loss.

The process of bone formation reaches its peak during the first three decades of life. Diet rich in calcium during this period is highly important to achieve an optimal bone mass. Later in life, adequate dietary calcium supplementation is necessary for maintaining that optimal bone mass and for bone loss prevention.

Milk and dairy are considered the most readily available source of calcium in the Western diet. The remaining calcium is usually derived from leafy vegetables, dried fruits, tahini and soy. Calcium from most plants is less absorbable in the human body than that from dairy products. In addition, a small portion of the daily calcium consumption comes from drinking water (tap and bottled).

Most foods are poor in calcium, therefore it may be difficult to achieve the required amount of calcium on a daily basis, even with a good and balanced diet. Attention should be paid to the fact that some of the calcium-rich foods, such as raw tahini, almonds and sardines, are also rich in calories and fat, and therefore it is advised to limit their consumption.  

Calcium from diet is not fully absorbed by the body. Calcium-rich foods such as legumes, broccoli, spinach, leeks, parsley and green cabbage contain additional nutrients affecting intestinal acidity, and thus reducing calcium-absorption in the body.  Calcium absorption rate ranges between 15%-70% of the amounts present in a particular food. Calcium absorption potential depends on the overall food ingredients, but is also influenced by various physiological and hormonal factors, such as age, vitamin D, stomach acidity and pregnancy. Therefore, calcium absorption potential and its biological availability are no-less significant factors than the original calcium content in food. 

Strong bones are vital to healthy life and life quality in advanced age. Therefore, it is essential to keep a diet rich in calcium early in life and if needed, to consume calcium supplements in order to achieve an optimal bone mass, which will be used as a bone reservoir later in life. An optimal bone condition has a direct influence on reducing the likelihood of bone fractures later in life. 

Foods Rich in Calcium

Product

Amount

Estimated amount of calcium in mg.

Hard cheese 28% fat

1 slice

200

Soft cheese, 5% fat

100 gr.

100

Cottage cheese, 5% fat

100 gr.

100

Yogurt, 3% fat

150 gr.

100

Milk, whole

100 ml.

100

Milk, low-fat

100 ml.

100

Sardines

2 pieces (25 gr.)

95

Dry beans, cooked

1 cup

70

Dried figs

2 pieces (30 gr.)

43

Almonds

10 pieces (15 gr.)

41

Fresh cabbage

1 cup

32

Broccoli

100 gr.

46

Orange

1 piece, medium size

50

Raw tahini
(the amount of calcium may vary between brands)

1 tbsp.

180

Tap water

1000 ml.

120

Bottled water

1000 ml.

50

Brazil nuts

100 gr.

186

Tofu

100 gr.

100

Quinoa

100 gr.

141

 

Tips for optimal calcium consumption

·       Consume calcium in relatively small portions, spread over time.

·       Avoid increased consumption of sodium, as it contributes to calcium secretion via urine.

·       When choosing dairy products, sodium content should be considered in addition to calcium content.

·       Avoid food delaying absorption – such as fiber-rich food, whole grains, alcohol, caffeine, coke, processed meats, strawberries, chocolate, parsley, chard and leeks.

·        Avoid unbalanced low-calorie diets.

·       Drink plenty of water.

      ·       Avoid smoking, as it increases calcium secretion in urine.  

REBUILD YOUR FUTURE

If your daily diet does not provide the amount of calcium recommended by the Ministry of Health, bone loss processes may begin earlier in life. For the prevention of bone mass deterioration, it is recommended to add DENSITYTM -the new generation of calcium supplement with the doubled absorption, to your daily diet.

 

Our Customer Service center will be happy to provide you with additional professional information.

Please contact us by filling out the “Contact Us” form.

To purchase DENSITYTM, the new generation of calcium, click here

 

 

 

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Content on this site is not considered advice, a recommendation or medical opinion and does not replace consultation with a doctor

Amorphical: Harash St. 11, Nes-Ziona, Israel

Office: 08-6995333

Информация, содержащаяся на этом сайте не является  советом, рекомендацией или  медицинским  мнением и не заменяет консультацию с врачом
Аморфикаль: Harash St. 11, Nes-Ziona, Israel
Офис: 08-6995333