Eating the right foods and taking the proper supplements is an important blend in addressing women’s heath and nutrition needs. One particular staggering statistic is the increase in osteoporosis. It is estimated that one out of every two women, over the age of 50, will experience some type of osteoporosis. Osteoporosis is a condition that especially affects older women and is characterized by a decrease in the density of the bones of the skeletal system. The resulting effect, of this condition, causes brittleness of the bones and makes the individual more susceptible to fractures.
Women are more prone to osteoporosis because of menopause. Following menopause there is a decrease in the estrogen hormone which affects the density of the bones that comprise the skeletal system. It is therefore important as part of a woman’s health and nutrition program that the proper dosages of calcium are taken on a daily basis.
The Importance of Calcium for Women
The importance of calcium in contributing to women’s health and nutrition is the role that calcium plays in maintaining and building the density of the bone. Calcium citrate and calcium carbonate are absorbed from food and supplements via the intestines. These minerals are then transported through the bloodstream and help to maintain the integrity of the skeletal system.
Women’s health and nutrition should start at an early age. Therefore, it is important that young women begin at an early age to receive the proper doses of calcium. Proper nutrition will help in the early stages of their physical development and will carry on throughout their life through learned nutritional processes.
Women’s health and nutrition needs should take into account the proper daily dosage of calcium. The daily dosage of calcium is dependent upon a number of factors. Those factors include the age of the individual and the condition of the individual.
For example, those young ladies who are between the ages of 11 and 24 should receive a recommended daily dosage of 1200 to 1500 milligrams. Women who have reached the age of 25 to 50 should receive a daily dosage of 1000 milligrams.
In addition, women who are 50 years of age or older and are not taking a hormone replacement should receive a daily dosage of calcium in the amount of 1000 milligrams. Also, women who are pregnant or who are nursing a child should have a daily calcium intake of 1200 to 1500 milligrams. Finally, those women 50 years of age and older and not on a hormonal replacement should receive a daily dosage of 1500 milligrams.
Sources of Calcium
When considering women’s health and nutrition, the dietary needs of women will come to mind. In regards to receiving the proper dosages of calcium there are a number of options that are available.
There are many schools of thought that revolve around receiving the proper daily dosage of calcium. However, it seems that the best source of ingesting calcium is through a proper diet. Eating the right foods and in sufficient quantities should provide the acceptable dosages of calcium required to maintain the health of the women’s skeletal system.
Dairy products are always a good source of calcium, but the possibility of being lactose intolerant may preclude women from receiving their daily calcium through this type of food. In addition, dairy products contain undesirable quantities of fat and therefore may not be conducive to weight control.
Therefore, other foods that are rich in calcium content per serving include broccoli which has 36 milligrams of calcium, sardines contain 420 milligrams, shellfish and various types of greens hold 90 milligrams of calcium. Additionally, calcium-fortified orange juice contains 320 milligrams per glass.
Supplements can also be part of a woman’s health and nutrition program; however certain precautions need to be identified. Associated with the taking of calcium supplements may be the development of kidney stones or distress experienced in the digestive system. Also, there may be possible adverse interactions with other medications that are being taken by the woman.
Therefore, in considering taking these calcium supplements, it is important to consult with your physician. It is important to remember that when taking calcium supplements the daily recommended dose should be adhered to.