Calcium for women is important to prevent osteoporosis
Calcium-rich foods for bones include fish, yoghurt, and milk
Reduce white patches on your skin with a calcium-rich diet
Calcium is one of the most important minerals required for women. It is found predominantly in teeth and bones and is also essential for muscle health and proper functioning of nerves. However, many of us aren’t aware of its importance and neglect taking proper calcium supplements. It is during your adolescence and old age that you particularly require calcium in order to improve your bone density. Therefore, ensure that your diet meets the recommended calcium intake.
Deficiency of calcium can lead to osteoporosis. Facts reveal osteoporosis being the prime concern of women’s health, which affects more than 41 million women globally . To meet your daily dose of calcium requirements, have calcium-rich foods 3 times a day. However, if you are unable to get sufficient calcium from your food, eat calcium supplements after consulting with your doctor.
Calcium works better when combined with other essential nutrients like vitamin D. Therefore, consume a well-balanced diet to increase your bone mineral density. You need at least 600mg of calcium per day, which increases to 1200mg if you are pregnant or breastfeeding. Teenage girls require 800mg of calcium while children below 10 years of age may need 600mg.
Read on for more insight on the importance of calcium for women and some calcium-rich food for bones.
It is vital to take calcium for women’s health as it helps in building strong bones. Your body also requires vitamin D for absorbing calcium. If you do not consume adequate amounts of vitamin
D, there may be a depletion of the calcitriol hormone. This can lead to minimal calcium absorption despite eating calcium-rich foods. Your body may have to absorb calcium stored in the skeleton, which ultimately results in weakening your bones. It also hinders the formation of new and strong bones. So, ensure you take 600IU of vitamin D on a daily basis for better calcium absorption. Have saltwater fish, egg yolks and liver in your diet to get adequate vitamin D in your body .
Osteoporosis can be prevented by consuming a diet rich in both calcium and vitamin D. Be it any age, proper calcium intake is an effective remedy to strengthen your bones. Women may begin to lose their bone mass as they reach adolescence. Thus, teens should eat calcium-rich foods to make their bones strong and tough as they enter adulthood. As you age, strong bones are required to minimize chances of fractures or dislocations. Some calcium-rich foods for women’s bone development include yoghurt, fish, milk, green leafy vegetables and cheese.
Calcium also plays a vital role in managing premenstrual syndrome symptoms. If your body does not get sufficient amounts of calcium, it can affect your blood’s progesterone and estrogen levels. This may induce premenstrual symptoms like headaches, bloating, mood swings and irritability to name a few. A study has revealed effectiveness of calcium supplements in minimizing these symptoms .
For proper development of women’s bones, calcium plays a significant role as mentioned earlier. An interesting fact here is that an adequate amount of calcium can also keep you slim and fit! Calcium functions by binding with fat reserves in your intestine thereby preventing them from getting absorbed in the body. Calcium can also inhibit the production of fat accumulating hormones like insulin and leptin. Enjoy snacking on calcium-rich foods like seeds and almonds and stay fit as a fiddle!
Additional read: 5 Amazing Weight Loss Drinks To Have At Night To Get Back In Shape!
When discussing calcium for women, it may surprise you to note that calcium also helps in preventing skin damage. If you are not consuming sufficient amounts of this mineral, you may begin to develop white patches on your face and skin. Be it repairing of skin or delaying ageing, calcium plays a significant role in both processes. Have a calcium-rich diet and restore the natural glow on your skin!
Now that you have learnt about the importance of calcium in your diet, you may have also understood the fact that women and calcium are inseparable. Deficiency of calcium can make your bones brittle and weak. This can lead to fractures and dislocations, especially during old age. Make sure you meet the necessary calcium requirements in your diet or meet a doctor who can advise you on appropriate supplements to replenish its levels in your body. Reach out to top specialists on Bajaj Finserv Health. Book an in-person appointment or online doctor consultation and address your concerns from the comfort of your home. Be proactive and take healthy measures to ensure your bone health and prevent osteoporosis.