×

Calcium For Women – Facts, Significance And Dietary Sources

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

Are you getting adequate amounts of calcium daily? Calcium is a macro nutrient that is vital for our health. The mineral strengthens bones and teeth, facilitates muscle contraction and blood clotting, and helps secretion of hormones and nerve impulse conduction. Calcium deficiency can lead to osteoporosis, and it is exceedingly crucial that you get the recommended daily dosage so that your body works in harmony.

Why do women need calcium?

Bone health

Radish

99% of the calcium is stored in our body in the bones and teeth. The mineral is very vital for the development and maintenance of bones.

During the growth phase, calcium plays a crucial role in the development of bones. Once the growth phase gets completed, calcium helps maintain healthy bone structure and makes sure there is no loss of bone density which occurs as age progresses. Unfortunately, women are more prone to osteoporosis than men are and consequently need to take additional care, especially those in the age group of 30 to 40 years.

Menopausal women lose bone density at a very fast rate compared to younger women. They have a very high risk of developing osteoporosis and fractures, and doctors advocate a high calcium diet along with calcium supplements.

Muscle contraction

Calcium is necessary for muscle contraction. When a nerve stimulates a muscle, calcium is released and it assists the proteins in the muscle to carry out the contraction. When calcium is pulled out of the muscle, the muscle relaxes.

Heart health

Calcium and blood clotting go hand in hand. Blood clotting is a complex process, involving a host of elements, including calcium. The mineral also maintains normal action of the heart muscle. It relaxes the smooth muscle surrounding the blood vessels and clinical trials are demonstrative of the fact that there is a strong link between a good intake of calcium and low blood pressure.

Another very significant use of the mineral is during pregnancy. When you consume adequate amounts of calcium, you have a lower risk of developing pregnancy-related hypertension. What’s more, women who consume sufficient calcium during pregnancy show good cholesterol levels as well.

How much calcium do we need?

Women up to the age of 50 years need 1000 milligrams per day and after the age of 50 years, they need 1200mg per day. You need to ensure that you consume plenty of calcium-packed foods daily to guarantee that you are receiving the adequate amount.

Calcium-rich foods include -

Eat Breakfast
  • Milk
  • Dahi or Yogurt
  • Cheese
  • Paneer
  • Tofu
  • Sardines And Salmon
  • Green leafy vegetables, such as spinach and methi,
  • Cereals
  • Nuts and seeds, especially almonds and sesame
  • Legumes

Calcium rich dishes

1.Bowl of Fruit & Yogurt: Radish Yogurt is an outstanding source of calcium. Team 1 big bowl of yogurt with a fruit of your choice and top it off with sesame seeds, almonds and chia seeds and you’ve got yourself about half of your daily calcium requirement. Plus, the pro-biotics in the dahi do wonders for your immune mechanism.

2.Tofu fry:Tofu is made with soybean and calcium sulfate, and greatly helps boost the calcium content. Throw in veggies of your choice, along with some paneer and you have a delicious and calcium-loaded meal.

3.Palak paneer: A heaven sent for the weight-watchers! Cottage cheese in the recipe keeps the fat in check and proffers oodles of calcium. 1 cup of cooked and pureed spinach gives about 200 milligrams of calcium. Succulent paneer in creamy verde paalak sauce is your yummy calcium-fix for the day!

It is definitely prudent to keep a watch on your diet to get the recommended daily dose of calcium. Do confer with your health care professional to understand your body’s specific needs and incorporate the correct foods and supplements in your diet.


DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Related Products

selling
TATA Nutrikorner

Tata Salt

View details
selling
TATA Nutrikorner

Tata Salt Lite

View details
selling
TATA

Rock Salt

View details

Hypertension In Women

Karishma Chawla

Karishma Chawla
27 October 2020

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert. She advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

Hypertension is quite often considered a men’s health problem, but that’s a myth. In fact, men and women have a similar risk of developing high blood pressure. But after the onset of menopause, women actually face higher risk than men of developing high blood pressure. Although prior to 45 years of age, men are slightly more likely to develop high blood pressure.

Blood pressure is the force of blood pushing inside the lining of arteries. High blood pressure or hypertension occurs when the force increases and stays higher than normal for a period of time.

Hypertension is often referred to as a silent killer. If untreated, it can lead to a major health set back and cause many complications. In most cases, there may not be any symptoms of high blood pressure. Sometimes, in case of sudden or severe increase in B.P., individuals may experience headaches, nausea, vomiting, blurred vision or nosebleeds. Uncontrolled high blood pressure is a major risk factor for stroke and kidney failure. These problems worsen when high blood pressure is present along with diabetes. For women, high blood pressure during pregnancy can be dangerous for both mother and child.

What causes it? Reasons for high blood pressure

Eat Breakfast

• Genetic factors: Hereditary factors – one of the leading reasons for high blood pressure, which worsen when the environmental factors are not healthy.

• Body weight: Obesity and diabetes along with their associated disorders are often associated with hypertension.

• Age:Chances of a high blood pressure diagnosis increase steeply with age. But research now shows that high blood pressure can affect adolescents and the young as well.

• Gender: Risk is greater in men than women, but after menopause, the difference decreases.

• Dietary factors: Some dietary factors that can contribute to high blood pressure include excess calories coming saturated fats, diets that contain high sodium foods, and less calcium and magnesium in the diet

• Potassium: Decrease in potassium intake and low intake of high potassium foods like fruits and vegetables can also lead to increase in heart rate and high blood pressure.

• Contraceptives: Certain oral contraceptive pills may lead to high blood pressure

• Lifestyle: Sedentary lifestyle devoid of exercise can contribute to high blood pressure. Stress, smoking, tobacco intake, and alcohol intake also lead to increase in high blood pressure.

• Other medical conditions High blood pressure can also be a result of other medical conditions such as kidney problems, diabetes, and sleep apnea. Hormone issues such as hypothyroidism or hyperthyroidism, Cushing’s syndrome and Hyperaldosteronism (increase in aldosterone) and preeclampsia in pregnancy are responsible for high blood pressure diagnosis.

Measures to reduce high blood pressure

Reduce sodium intake
It is important to note that it’s not the consumption of salt but excessive consumption of sodium is a concern. Sodium is a compound found naturally in foods. One teaspoon of salt contains 2400 milligrams of sodium and the amount recommended for daily consumption is approximately the same. The amount of recommended sodium intake reduces further to approximately 1500 mg under conditions such as hypertension, kidney issues, water retention, and heart condition to name a few. But these problems are usually correlated with high consumption of sugar and fat. Hence it is beneficial to avoid foods such as processed foods, salted snacks, pickles, papad, sauces and instant soups. These are some known sources of excess sodium and not the usual home cooked foods.

It’s important to avoid sprinkling excess salt at the table. Rather use adequate salt during cooking and experiment with reduced sodium salt after conferring with your physician. Tata Salt Liteis a good option for those looking to reduce sodium intake. It provides 15% reduced sodium than regular salt. Inclusion of herbs and spices like like coriander, ginger, turmeric, mint, garlic or lemon juice can also help improves the taste and flavour of the food.

Improve intake of calcium, magnesium and potassium How to Increase Immune System
This can be done by inclusion of low-fat dairy products for calcium and green leafy vegetables for magnesium. Fruits and vegetables rich in potassium are bananas, watermelon, tomatoes, oranges, sweetlime, leafy vegetables, milk and almonds. Eating three to five servings of these foods daily would ensure sufficient potassium intake and regulate blood pressure.

Reduction in refined carbohydrates
Though this is not a direct connection, but the preparations and the nature of these foods usually contain excess sodium for taste and preservation purposes. Add omega 3 foods such as fatty fish, walnuts and flaxseeds to reduce blood pressure.

DASH DietDash Diet has been found to be a good approach for the treatment of hypertension. This diet emphasizes consumption of fruits, vegetables, low sodium, and low-fat dairy foods. It also includes low amounts of saturated fat, total fat and cholesterol to reduce blood pressure. This includes whole grains, poultry, fish, nuts and other foods rich in potassium, calcium, omega 3 and magnesium.

Lifestyle MeasuresLifestyle measures include regular exercise of 30 minutes daily, relaxation techniques such as deep breathing, meditation and yoga, avoidance of rage and anger, adequate sleep, low alcohol intake, no smoking and normal body weight with low body fat percentage.

High blood pressure can affect the physical, professional, personal and economical life of any individual. As women tend to juggle multiple priorities, managing their own health often takes a back seat. It is advisable to take some judicious measures such as dietary and lifestyle modifications in order to prevent the onset of hypertension, control it and minimize its risks.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 



Related Products

selling
TATA Nutrikorner

Tata Salt

View details
selling
TATA Nutrikorner

Tata Salt Lite

View details
selling
TATA

Rock Salt

View details

loading