Importance of Calcium For Women
- Tuesday, December 15, 2009, 5:12
- Minerals, Vitamins & Supplements
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Calcium is perhaps one of the most important nutrients for maintaining the health of women. Sadly though, most women do not get adequate amount of calcium and fall prey to various ailments, of which osteoporosis is most common and devastating.
The adult body contains 1200 g of calcium of which 99% is stored in the bones and teeth leaving only 1% to be found in body fluids and cells. Calcium continues to be deposited and removed from our bones throughout our life.
In adolescence and early adulthood more calcium is deposited and a lesser amount is withdrawn. But as we age, this process is reversed. Vitamin D is also required to help our body regulate calcium and its best source is direct sunlight.
Food sources of calcium include milk and other dairy products, bones, fish, green leafy vegetables, fortified orange juice, sardines, salmon, fortified cereals, broccoli and tofu.
Importance of calcium for Women and osteoporosis:
Osteoporosis is a disease of the bones which is caused by a low calcium diet intake over a period of time and is known to afflict over 25 million individuals in the United States. Women are more prone to this disease than men and the chances of being struck by it increase significantly post-menopause.
Osteoporosis is a rather dangerous disease that causes the bones to become porous and brittle thereby, resulting in frequent bone fractures. Osteoporosis can leave a woman debilitated or may even result in her death.
The adequate amount of calcium needed varies from woman to woman. However, the Recommended Daily Allowance (RDA) for calcium intake for both men and women is 800 ml/day. As per the guidelines of The National Institutes of Health the RDA for pre-menopausal women is 1000 mg/day and for post- menopausal women is 1500 mg/day.
Other benefits of calcium for women:
The importance of calcium in a woman’s diet cannot be overlooked. Other than playing an important role in the development and maintenance of strong bones, calcium is also required for strengthening the heart muscles and reducing the risk of heart disease significantly. It helps in the coagulation of blood and increases the production of milk in mothers who are breastfeeding.
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