Our diets are usually poor in calcium and magnesium. Ensuring proper supply of these compounds is hard, especially in case of people using low-calorific diets who resign from consuming wholegrain cereal products and dairy products. It occurs, that quite easy, cheap and lightweight way of distributing additional doses of the mentioned elements is including mineral water to diet. But are the elements from such kind of water highly absorbed?
The meaning of proper intake of calcium and magnesium
Both, calcium and magnesium are indispensable elements of our everyday diets. They take part in many biochemical processes, they influence sending nervous impulses, they influence the work of brain, muscles, pancreas, liver, cardiovascular system, as well as many other systems, tissues and organs. Unfortunately, it often happens that their supply with diet is insufficient. It results in worsening health and contributes to:
worse physical efficiency,
worse mental condition,
problems with insulin-glucose economy,
heart rate disturbance,
lower immunity to stress,
higher risk of infection,
problems with body fat reduction,
many other side effects.
Knowing the above mentioned effects, many people decide to consume supplements with calcium and magnesium. However, there are other ways of ensuring proper amount of these elements.
Water as a source of magnesium and calcium
Apart from changing the choice of food, including mineral water rich in calcium and magnesium to diet is also a great idea – there are at least few of them on the market. What's important, such products are usually not that advertised on TV. Paradoxically, it often happens that the kinds of water advertised in the media are the liquids almost without any precious mineral compounds. You can use them, but it is much beneficial to buy moderately and highly mineralized. The latter sometimes contain over 500mg of calcium (50% of RDA) and over 100mg (25% of RDA) of magnesium in one litre. One bottle a day may supply lacking doses of the mentioned elements.
What about availability of mineral compounds?
We learned how to pay attention on the availability of mineral compounds found in food products and diet supplements because of various adverts and marketing studies. Therefore, there may appear doubts whether the elements found in mineral water are absorbed by our bodies. It occurs, that the answer is “definitely yes”. The available literature proves that the absorption of calcium form mineral water is sometimes higher than from dairy products (Bohmer et. al), which are commonly treated as one of the best sources of this element. It is connected with the fact, that mineral water is rich in bicarbonates which also lower the loss of calcium with urine. These compounds influence the same the loss of magnesium. The matter of absorption of elements present in mineral water is nicely described in the work of Dr Robert P. Heaney from the Creighton University in Omaha, who stated, on the basis of gathered information, that the consumption of mineral water may be a great way of increasing the intake of calcium in case of people who do not provide enough amount of it with diet. Such opinion is not isolated.
As you can see, mineral water may be a great source of calcium and magnesium. Firstly, because they often contain quite a lot of these compounds, secondly – because their availability is quite high. That's why it's worth changing water bought in a supermarket on that moderately and highly mineralized.