Thursday, May 17, 2012

Health and Wellness: "The Importance of Calcium" By Coach Princess Carey

Knowing the importance of minerals that may be vital to our health can help us manage our health and balance our diets. At a young age, we are encouraged to drink milk regularly and take in daily doses of multivitamins which contain Vitamin D. Vitamin D is essential to normal mineralization of bone health and promotes bone growth. As we grow older, we tend to disregard milk in favor of sugary drinks and alcohol. Especially as young adults, we still need calcium in our body to prevent blood clots, promote heart health and keep our bones strong. An average healthy adult requires about 700 to 1300 mg of calcium daily. This of course changes, if you are an adult with bone problems like osteoporosis. You should not exceed 2200mg of calcium in a day or else it can have an adverse effect, causing kidney dysfunction and other dangerous conditions. Osteoporosis affects more women than men, mainly because of the lack of estrogen when a woman starts menopause; Making it crucial for calcium to be replaced through Hormone Replacement Therapy (HRT).

In a woman’s diet calcium and iron are recognized as the two most neglected minerals. When pregnant, women could suffer from hypertension and many other blood issues. Calcium can help control and stabilize blood pressure. It also helps the health of the unborn child up to the first year after birth, if the mother intends to nurse her baby. The importance of calcium is not just in the areas of teeth and bone strength, or while pregnant. You need calcium to help control your cholesterol and cell environment. Most impressive for women, it helps contract muscles and prevents cramps. This is very crucial during the time ‘Aunt Flow’ comes to town. I’m sure you can appreciate this information lady-folk, for that reason alone!!! *Hi five*. It is very important that every woman know her body, which minerals and nutrients is needed to provoke good health. Some of us may be allergic to milk products but there are many alternatives for calcium. Most milk products (yogurt, milk and cheese) have around 300mg of calcium per serving. Milk is not the only source of calcium. You can take vitamins, Omega 3 and 6 fatty acids found in fish and fish oil, even primrose oil. Green leafy veggies, beans and walnut all have at least 400mg per servings. Raisins and oranges have around 55mg of calcium. Look for food-like juices and dairy products that have calcium in them.

By understanding the importance of calcium in your body, you can take the necessary steps to including it in your daily diet.

Nutrition tip: Soy milk has the same amount of calcium as regular milk but without the fat and calories. 

For more information and to start your journey onto a healthier lifestyle path please visit


  1. Didn't realize how important Vitamin C is to our daily diet. Awesome information. Thank you!

  2. I also am a huge fan of Vitamin D for so many reasons... Helathy bones.