Maintaining your bones with diet and exercise keeps you fit for longer!
90 per cent of the calcium in a human body is stored in our bones and teeth. Calcium is an extremely important mineral as it helps in development of a healthy body structure / skeleton early in life. It minimizes weakening of bones as one ages. A balanced and nutrious diet, rich in calcium and vitatmin D helps in absorbing calcium and is a must for maintaining healthy bones.
Insufficient Dietary Calcium Can be Harmful
It results in greater demineralization which leads to further reduction of calcium from the bones. A calcium-rich diet also helps in maintaining proper blood pressure, heart beat and nervous system. Research has also revealed that there is a positive correlation between calcium intake and the incidence of premenstrual syndrome. This mineral plays a vital role in controlling osteoporosis, a condition in which deficiency of calcium leads to weak and fragile bones, further increasing the incidence of fractures in elderly people. Excess weight, obesity also tends to worsen this condition.
Calcium is Recommended for Everyone
Including pregnant or breastfeeding women, who should include the specified quantity of calcium in their diets: Infants – 300mg, Children – 600~800mg, Adults – 1000mg, Pregnant women – 1300mg, Lactating mothers – 1300mg, Post-menopausal women – 1200mg.
Some Foods That Are A Rich Source of Calcium Are :
Cheese, tofu, yoghurt, calcium fortified soy drink, orange juice, canned sardine and also fresh fish. Soy products are highly recommended for post-menopausal women as they help in building strong bones. Chinese cabbage, turnips, mustard greens, dried figs, soy nuts should also be included in regular diet. Avoid excessive intake of animal protein, as it obstructs the absorption of calcium.
Vitamin D is Important for healthy Bones :
It helps in calcium absorption. An hour of direct sunlight everyday is ideal for the human body. Fish oils and eggs are also a rich source of vitamin D and should be included in the daily diet. Excessive alcohol should be avoided as it reduced the ability of the bones to absorb vitamins and calcium. Regular exercise in any form, running, skipping, aerobics, tennis, weight training and brisk walking is a must for healthy bones.
90 per cent of the calcium in a human body is stored in our bones and teeth. Calcium is an extremely important mineral as it helps in development of a healthy body structure / skeleton early in life. It minimizes weakening of bones as one ages. A balanced and nutrious diet, rich in calcium and vitatmin D helps in absorbing calcium and is a must for maintaining healthy bones.
Insufficient Dietary Calcium Can be Harmful
It results in greater demineralization which leads to further reduction of calcium from the bones. A calcium-rich diet also helps in maintaining proper blood pressure, heart beat and nervous system. Research has also revealed that there is a positive correlation between calcium intake and the incidence of premenstrual syndrome. This mineral plays a vital role in controlling osteoporosis, a condition in which deficiency of calcium leads to weak and fragile bones, further increasing the incidence of fractures in elderly people. Excess weight, obesity also tends to worsen this condition.
Calcium is Recommended for Everyone
Including pregnant or breastfeeding women, who should include the specified quantity of calcium in their diets: Infants – 300mg, Children – 600~800mg, Adults – 1000mg, Pregnant women – 1300mg, Lactating mothers – 1300mg, Post-menopausal women – 1200mg.
Some Foods That Are A Rich Source of Calcium Are :
Cheese, tofu, yoghurt, calcium fortified soy drink, orange juice, canned sardine and also fresh fish. Soy products are highly recommended for post-menopausal women as they help in building strong bones. Chinese cabbage, turnips, mustard greens, dried figs, soy nuts should also be included in regular diet. Avoid excessive intake of animal protein, as it obstructs the absorption of calcium.
Vitamin D is Important for healthy Bones :
It helps in calcium absorption. An hour of direct sunlight everyday is ideal for the human body. Fish oils and eggs are also a rich source of vitamin D and should be included in the daily diet. Excessive alcohol should be avoided as it reduced the ability of the bones to absorb vitamins and calcium. Regular exercise in any form, running, skipping, aerobics, tennis, weight training and brisk walking is a must for healthy bones.
Source : Artemis Health Institute.
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