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Calcium can reduce the adverse effects of sodium on blood pressure

Principle of lowering blood pressure
If the human body take in enough calcium, can increase urinary sodium excretion, reduce the adverse effects of sodium on blood pressure, help to reduce blood pressure. In addition, epidemiological studies have shown that people with high calcium intake, their blood pressure is relatively low. Some experts champion the view that calcium rich foods are more effective than a low sodium diet in curbing hypertension (high blood pressure).

Recommended daily intake: 1000 mg

Equivalent to 1100 ml of Milk

1100 ml of milk

Equivalent to 620 grams of Bok choy

Bok choy

Note: Equivalent to 1100 ml of Milk, this refers to every 1100 ml of Milk contains about 1000 mg of Calcium.

Health function
Strengthen the health of bones and teeth
Promote sleep
Maintaining cells survival and function
To assist in iron metabolism in the body
Maintain heart rate rules
Promote the function of the nervous system
Calcium is a cofactor in hundreds of enzymatic reactions, so that the body's various organs can operate normally
Calcium can decrease the permeability of capillary and cell membrane, reduce the excitability of nerve and muscle

Signs of Calcium deficiency
Tire, backache
Leg cramps
Osteoporosis
Low immunity
Long-term calcium deficiency can cause cardiovascular and cerebrovascular diseases

Some people need to take Calcium supplements
Dysmenorrhea, psychiatric patients
Infants and young children with insufficient nutrition
Menopausal women, middle aged and elderly
Often cramps, backache patients
Pregnant women and lactating women

Notice:
1. Vitamin D helps the absorption of calcium, so when you supplemented calcium, should increase the intake of the natural food that contains a lot of vitamin D. It's good to get out in the sun, because Ultraviolet light from the sun changes a substance in the skin into vitamin D, which can promote the absorption of calcium.
2. Drink a cup of milk before bed, can effectively maintain the blood calcium concentration and self stability, can also promote sleep.

The best food that contains Calcium and the recommended daily amount

Milk

1100ml

milk

Shrimp

35g

Shrimp

Sesame paste

25g

Sesame paste

Cheese

50g

cheese

Crucian

120g

Crucian

Walnuts

20g

walnuts

Pickpurse

100G

pickpurse

Bok choy

120g

Rape

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right Nicotinic acid: To dilate blood vessels, promote blood circulation

Related links:
High Blood Pressure Diet:
itemThe nutrients and blood pressure
item Daily diet for High blood press

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