Calcium and Women: For More Than Just Bones

For women, calcium is one of the most important nutrients, while all the

stages of life. It is essential for the health of our bones, teeth, skin, heart, muscle,

nerves and for proper blood clotting. Ages 12 to 35, the agency

collects most of the calcium is used to prevent bone loss in post --

women. During this time the recording should be 1000 to 1500

mg /day (adolescents and pregnant women, the most).

these requirements through our diet can be difficult. Vegetarians tend to

absorb calcium efficiently, therefore, their daily requirement may be lower.

factors such as a diet rich in phosphorus and refined sugar (pop, junk, and

Convenience Food) and a high protein intake on calcium depletion. Caffeine

prone, with absorption as well as hormonal changes, such as a drop in

estrogen in menopause.

during pregnancy, a woman's body ensures that the child receives an adequate

the amount of calcium. During weeks 20-40, the fetus is estimated at up to 28g

of calcium daily. Fortunately, the body develops the ability to provide greater amounts of

calcium from our diet as well as the uptake by the intestinal lining more.

known for preventing bone loss, this mineral also a relaxing effect on

muscle. Leg cramps, menstrual pain, and back problems will benefit from calcium.

Some studies show that it lowers blood pressure and helps the heart

Beat. It also strengthens the transmission of nerve impulses, and it can be foreground

in the treatment of stress-related disorders and nervous disorders. He has a very

calming effect and works well if they at bedtime for insomnia.

Good vegetarian sources of dietary calcium include broccoli, kale, almonds,

blackstrap molasses, sesame, seaweed and tofu. Non-vegetarian sources include

Dairy products, salmon (with bones) and sardines. Since milk can contain

residues of hormones and antibiotics, and the fish has a potential risk of severe

metal and toxic chemicals (PCBs, DDT) contamination, vegetarian sources are

recommended (especially during pregnancy).

Calcium supplements can protect against shortages. Looking for calcium citrate

on the label and avoid bone meal, dolomite, and oyster shell, as these may

high lead content. Liquid supplements are absorbed and are recommended when you

take calcium to prevent cramps and insomnia. Make sure it contains the same or half

the amount of magnesium. The addition of vitamin D is good, but not more than

thereof 400mg per day. For the best recording, divide doses of calcium throughout the

day and not more than 500 mg at a time for best absorption.

It is important to focus on good nutrition, the major part of everyday

, then add the rest. 1 cup broccoli, 1 /2 cup tofu, 1 /4

cup almonds, 1 tbls basil, plus a 600mg calcium supplement provides enough for the

, one day - and the body benefits from the many extra nutrients appetite

offers!

 

Stacelynn Caughlan is a Clinical Nutritionist and Certified Herbalist who specializes in pregnancy, birth and childhood. She is currently the editor of http://www.motherandchildhealth.com an online resource for women looking for information on natural health and healing for themselves and their families.

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