Calcium-rich foods are common in our diets, as they are an effective way to support the health of our bones. However, one study suggests that the true key to strong and healthy bones lies in broccoli, spinach, basil, sesame and sunflower seeds!
Namely, researchers have found a link between high calcium levels and the increased risk of heart attacks, especially in women.
NOF reported that calcium supplements are not a good substitute for the naturally-occurring calcium in foods, and the excessive intake of calcium can lead to health issues, such as kidney stones.
Most supplements contain calcium carbonate that is difficult for the body to absorb if it lacks citric acid as a chelating agent.
The findings of a 2007 study revealed that calcium in foods is much better for the health of the bones in menopausal women than the one found in supplements.
On the other hand, the findings of a study conducted at the Baylor College of Medicine, which analyzed the absorption and consumption of magnesium in children, showed that the consumption of absorption of calcium do not affect bone density and mineral content in bones, in contrary to magnesium, whose link to the health of the bones was confirmed.
Researchers claim that magnesium is vital for bone mineral accretion in children, and it is even more important than calcium. They advise parents to make sure that magnesium levels in the bodies of their children are optimized.
Furthermore, Kathryn M. Ride and her team from the Memphis University report that magnesium is as important for older people since it lowers the risk of bone fractures.
Even though the perfect calcium-magnesium ratio is 1:1, we all need to increase the intake of magnesium-high foods, since modern diets supply our body with ten times more calcium than magnesium.
The richest sources of magnesium include green leafy vegetables, seeds, cocoa, and nuts.
Another effective way to boost magnesium levels in the body is to enjoy an Epsom salt bath, which is high in magnesium sulfate, and the skin will easily absorb it.
If you decide to take supplements, you should know that the approved daily dosage is 350-400 milligrams.
Note that magnesium deficiency is not an issue that can be easily detected, as only a bit of it goes in the blood, and the rest of the magnesium gets stored in the tissues and bones. Hence, we advise you to take it daily, and regularly consume foods that are rich in it.