Most women are not aware of the vital role of calcium in their health. It is a fact that women's diets do not meet the recommended daily intake of calcium. Calcium is essential during adolescence and old age particularly for bone health. Calcium is the most abundant mineral in the human body with over 99% being found in the bones and teeth. Calcium plays a vital role in growth and maintenance of healthy bones, insufficient intake increases the risk of osteoporosis. It is also important for proper nerve functioning, blood clotting and muscle health. Calcium is decisive in various stage of women's life.
FOOD SOURCES RICH IN CALCIUM
- Raw Milk
- Soy Bean
- Ladies finger (Bhindi)
- Dark Green Leafy Vegetables (spinach, kale)
- Finger Millet
- Dry fruits
- Sesame seeds
- Fortified Orange juice
- Fortified cereals
Include 3 servings of calcium rich foods daily to help meet your calcium needs. You may need a calcium supplement if you can't get it from food. Talk to your health care provider for more information.
RECOMMENDED DIETARY ALLOWANCE OF CALCIUM (As Per NIN)
|Lactating (0-6 & 6-12 months)||1200|
|Infants (0-6 & 6-12 months||500|
|Children 1-3 years||600|
|Children 4-6 years||600|
|Children 7-9 years||600|
|Girls 10-13 years||800|
|Girls 16-15 years||800|
|Girls 16-17 years||800|
Calcium is indispensable to women's health. Calcium functions together with other nutrients such as vitamin D, so it is vital to keep up a balanced diet. Women should be proactive about getting adequate calcium throughout life to build bone density in the 20's because the body will lose some of the bone mass in later years.
ROLE OF CALCIUM IN WOMEN'S HEALTH
Bone up on Calcium- Prevent Osteoporosis
It is very important for children and young adults to bone up on Calcium. Girls reach their peak bone density by adolescence & start losing bone mass as they age. Adequate calcium intake during their teens helps girls to start their adult lives with stronger bones, reducing their risk of fractures as an adult. A diet that is deficient in calcium increases the risk of developing osteoporosis in later life.
Calcium Keeps You Fit And Slim
Calcium plays a major role in weight management and weight loss. Several studies show that consuming high levels of calcium contributes to weight loss. Research suggests that calcium may bind with fat in the intestine and prevents your body from absorbing it. Calcium inhibits the production of hormones that cause fat to accumulate in your body. Thus, calcium act as a vehicle for weight loss.
Helps Avoid Pre-Menstrual Syndrome
Calcium is one of the very few natural supplements that have been decisively proven to help women with PMS. Women with poor intake of dietary calcium react against estrogen and progesterone, triggering PMS symptoms. Maintaining optimal calcium level is essential for younger women with PMS symptoms.
Preventing Skin Damage
The appearance of whitish spots on the face and skin is due to calcium deficiency. A diet rich in calcium helps to get rid of the white spots and revamp a natural glow to skin. Calcium also plays a vital role in slowing the aging process and aids in skin repair.