Health and Fitness

5 must-have essential calcium fot women

These calciums will give a renwed life to women, especiall young girls.

In the early 20s, women are about to venture into a new phase of life that demands from them not only a strong, vigorous and healthy body but also an emotionally-balanced and stress-free mental health. To their dismay, this is also a stage of life where keeping doctorly watch on the individual nutritional needs and a balanced dietary plan is quite aberrant because of the prevalence of the added sugar diets and processed foods in our everyday dietary intake.

Erin Michos, M.D., associate director of preventive cardiology at the Johns Hopkins Ciccarone Center for the Prevention of Heart Disease, explains that Vitamin D is vital for women’s health.

Because it is also a time of transition from adolescence to adulthood, it becomes all the more important to enter into a new era of life with a proper and prescribed dietary plan. If you want to look young like a 20-year-old girl in your 40s, it is essential to intake the following vitamins and nutrients and embed them in your diet vigorously.


Calcium plays an essential and decisive part in various stages of women ‘s life. Calcium is an important mineral for women’s health, which deficiency can cause a gamut of health issues ranging from osteoporosis, nerve malfunctioning, blood clotting and muscle contraction to rickets. Calcium intake has a medley of benefits such as it slows down Osteoporosis, decreasing the risk of falling, preventing high blood pressure, easesPMS symptoms, preventing certain carcinogenic diseases and safeguards women against breast cancer.

Food sources for calcium adequacy are dairy, yoghurt, Calcium-fortified orange juice, winter squash, and canned sardines.


Iron is instrumental in carrying oxygen through healthy red blood cells to the body’s tissues. Iron deficiency leads to anaemia which is a condition where adequate and healthy red blood cells to carry oxygen are not readily available, thus resulting in severe fatigue, reduced academic achievement, diminished productivity, increase infectious risk factors, pathetic work performance, problematic women’s productive health, turbulent maternal and infant well-being, troublesome pregnancy, stress hormones growth, tiredness and shortness of breath. Sufficient iron intake brings a medley of palatable effects such as boosted energy, enhanced athletic performance, efficient productive system, increased productivity, increased immunity, and better regulation of body temperature.

Foods rich in iron are seafood, red meat, peas, dark green leafy vegetables, dried fruit and iron-fortified cereals.

Vitamin D

The intervention of Vitamin D helps absorb calcium, multiplies bone firmness, reduces morbidity and mortality rates, diminishes the prospects of osteoporosis, bolsters muscle strength, alleviates pain, mitigates depression and increases the nutritional value of bones, teeth and muscle. Vitamin D deficiency or inadequacy may cause muscle fragility, unnecessary pain, fatigue, hot flashes, mood swings and spells of depression, which are caused by hormonal imbalance.

Cod liver oil, salmon, swordfish, tuna fish, and beef liver are fortified supplements. They should be incorporated in your diet to increase the amount of Vitamin D.

Vitamin B12

Vitamin B12 is tremendously pivotal in the process of red blood cell formation and anaemia prevention as well. It is instrumental in precluding significant birth defects, anchoring bone health, inhibiting osteoporosis, decreasing muscular deterioration, ameliorating mood, diminishing symptoms of depression, preventing the damage of neurons, decreasing the chances of memory blackout, dementia, strengthening energy boost and improving heart health. The deficiency would lead to osteoporosis, fractures, numbness, trouble walking, fatigue, irritability, increased heart rate and nausea.

To increase the amount of Vitamin 12 in your dietary plan, beef, fish, fortified breakfast cereal and eggs which are vast repositories of vitamin B12 should be embedded in your diet.


Folate acts as a powerhouse for women during their pregnancy. higher luteal progesterone levels and decreased odds of anovulation can be achieved by the intake of folate. It produces red blood cells, anchoring health during the period of pregnancy, infancy and adolescence. Folate deficiency leads to megaloblastic anaemia and an increased risk of neural tube defect.

Dark green leafy vegetables such as turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli, beans, Peanuts, whole grains and sunflower seeds are an immense warehouse of the vitamin folate.


The bottom line

As compared to men’s growth, women are more prone to vulnerable health conditioning because reaching adulthood for women is transcendently cumbersome because of multifarious complications a woman has to undergo. Supplements intake can countervail this imbalance and infuse women with a renewed and rejuvenated vigour and vitality. The above-discussed supplements are indispensable in maintaining, bolstering and anchoring women’s health.


Hassan Rajput

Hi! I am Hassan - a blogger. I write on assorted subjects, not limiting just to one specific niche. You will find on this website diverse topics coveraging Fashion, Tech, Health, Academic Essays and Journals, Lifestyle, Political and Lifestyle Blogs and a volley of other important topics. You will find highly-relevant and top-class essaya. Hope this will help you.

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