We’ve embarked on a journey of building a health service that can help you achieve your health goals, whether you simply want to become more active and eat well, or your managing an active athletic lifestyle
Amplify’s small and passionate team have been working tirelessly on a revolutionary set of services, that will help to transform your health and life. And we are proud to launch a vitamins and supplements store with a wide range of health and fitness products, as our first milestone.
We are dedicated to providing a wide range of products and brands, that we know most of you are taking today, to maintain your health and to supplement your active lifestyle. And we promise what we are building in this store keeps very much in line with our broader health service offering and will always add value to your life.
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Calcium plays a key role in bone health and muscle contraction. Here we explain what foods contain calcium and how this vital mineral contributes to total body health.
What is Calcium?
Calcium is the most abundant mineral in the human body. It has several important functions – including regulating muscle contraction and heart rate. It’s particularly important for bone health playing a vital role in building optimum bone mass between the ages of 18 and 25. This is when the bones take up most calcium, due to hormonal changes and fast bone growth. The body, however, needs calcium every day, being vital for proper muscle and heart function, and to assist in Vitamin D metabolism. Vitamin D helps the body absorb and retain calcium.
- Milk, cheese and other dairy foods.
- Green leafy vegetables: kale, watercress, broccoli, cabbage and okra, (not spinach).
- Sea vegetables and seaweeds
- Soya beans and tofu.
- Drinks such as soya milk, coconut milk and almond milk, with added calcium.
- Nuts and seeds – especially almonds, sunflower seeds and sesame seeds.
- Dried figs
- Food fortified with calcium including bread and cereals.
- Bony fish (sardines and pilchards).
The Benefits of Calcium
- Bones: Helps build strong bones and teeth (research shows that drinking calcium-rich milk can reduce risk of stress fracture amongst runners). Calcium deficiency can lead to rickets and osteoporosis (brittle bone disease).
- Heart and muscle function: Regulates muscle contractions, including heartbeat, and ensures that the blood clots normally.
- Weight loss: Taking three to four servings of low fat dairy a day may, according to researchers (Davies et al. 2000; Zemel et al 2000), help the body’s fat burning mechanism, and has a role to play in maintaining a healthy weight.
When to supplement?
- For most of us we should be able to get all the calcium we need by eating a varied and balanced diet. Most adults need 700-1000mg of calcium a day.
- Hypocalcaemia (calcium deficiency) can be as a result of many different issues, including: faddy dieting, eating disorders such as bulimia/anorexia; over consumption of sodium and processed foods, and malabsorption problems such as IBS/Coeliac/Crohn’s disease.
- Post-menopausal women (particularly those who have consumed a lot of caffeine/fizzy drinks and alcohol) may need to supplement to keep their bones strong. Supplements should be combined with vitamin D and magnesium to enhance bone health.
- Note, taking high doses of calcium alone (over 1,500mg a day) may lead to heart problems, and other issues long-term, so supplementing should be done with expect guidance, care and advice of a health professional or nutrition expert.