Importance of Calcium in Women in early 30’s

Women Calcium Dietary Supplements

Let’s speak in detail about the importance of Dietary Supplements for a Woman’s daily Calcium requirements. If we ask a working woman or a house wife or an adult girl , are you taking enough care of your health ? Then they might not answer it confidently as they themselves are not aware of its implications. Yes, even women are compromising with their healthcare. Why? 

There are multiple reasons behind it. It could be time management, unhealthy lifestyle, lack of awareness and  a habit of taking your health for granted. 

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. It 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
• Yoghurt
• Cheese
• Soy Bean
• Almonds
• Ladies finger (Bhindi)
• Dark Green Leafy Vegetables (spinach, kale)
• Finger Millet
• Sardines
• 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)

Calcium is indispensable to women’s health. It 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. As a girl starts ageing an adequate calcium intake during their teens is required. Because it helps girls to start their adult lives with stronger bones, reducing their risk of fractures as an adult.

So many times, it was suggested that a diet that is deficient in calcium increases the risk of developing osteoporosis in later life. Still it has been taken for granted.

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 prevent your body from absorbing it. Calcium inhibits the production of hormones that cause fat to accumulate in your body. because of its versatile properties calcium acts as a vehicle for weight loss

Helps Avoid Premenstrual Syndrome

And 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 levels 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. So a diet rich in calcium helps to get rid of the white spots and revamp a natural glow to skin. It also plays a vital role in slowing the aging process and aids in skin. 

We always emphasize the importance of a healthy lifestyle and become more conscious about your health. Ultimately health is wealth.

Happy Women’s Day 🙂

Reference Links: 

 1.https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#:~:text=The%20calcium%20RDA%20is%201%2C200,loss%20after%20menopause%20%5B1%5D.

2.https://www.healthline.com/health/8-fast-facts-about-calcium#:~:text=Calcium%20plays%20a%20role%20in%20your%20body’s%20functions&text=Your%20body%20needs%20calcium%20in,your%20bones%20strong%20and%20dense.

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