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Diet and Nutrition | Calcium Foods Calcium foods Calcium is an important nutrient. It provides strength and structure to the bones and teeth and is necessary for blood clotting and transmitting signals throughout the nervous system. Calcium also plays a role in the function of muscular and hormonal systems. Milk, yogurt, ice cream, cheese, vegetables (particularly green vegetables such as broccoli and spinach), and fish all contain calcium. Due to demands on the female body, girls and women must be particularly diligent about their calcium intake. Teenage girls require the same amount of calcium found in 2 ½ to 3 ½ glasses of milk per day (800 to 1000 milligrams or 2 ½ to 3 ½ ounces of calcium) and women need the equivalent of 2 1/3 glasses of milk per day. (700 milligrams or almost 2 ½ ounces of calcium). Because of the threat of osteoporosis, some experts have proposed that women should be receiving 1000 to 1500 milligrams (3 ½ to 5 ounces) of calcium per day, or the equivalent of 3 to 4 cups of milk. For individuals allergic to diary products or who simply to dairy products or who simply do not like them, calcium supplements may be an alternative. Prior to embarking on this course of action a trained and knowledgeable dietician should be consulted. Diet and nutrition and make sure your diet contains an adequate source of iron. Iron plays a key role in keeping energy levels up, because it helps the blood transport oxygen from the lungs to the rest of the body. Iron is not produced by the body; it must be ingested. Dietary sources of iron include: dark green vegetables, fruits, such as bananas, apricots, and blueberries; seeds, such as sunflower and sesame seeds, whole grains: eggs; red meat; and poultry. Although organ meats, such as kidney ad liver, are high in iron, these organs filter and metabolize preservatives and toxins. Some of these substances are retained in the organs. Therefore, if too much is toxins are ingested. Liver is also high in cholesterol. Avoid the unnecessary use of antacids which may cause depletion of phosphorous and accompanying calcium stores, thus weakening the bones. Some antacids have been promoted as calcium supplements. A balanced diet of calcium-rich food of the proper use of calcium supplements is preferable to the use of antacids. Vitamins A, C and E (antioxidants) help to quench age-promoting chemicals (oxygen-free radicals) released by the body. Many scientists believe these free radicals, which cause a reaction the major factors in aging. It is thought that damage to cells and molecules can be prevented by the ingestion of vitamin antioxidants which act like a S.W.A.T. team isolating terrorists. Supplements may be useful in reasonable but not excessive doses, although this is controversial. Excessive doses of vitamin A may cause bone pain, hair loss and dry skin. Vitamin C in excess may precipitate kidney stones. The usual recommended dosages are: vitamin C – 1 gram per day vitamin E – 400 international units twice daily. Taking low doses of these vitamins is relatively risk free, yet the benefits may be significant in the skin cancers. Diet and nutrition and Zinc, as well as vitamins A, C, and E, may augment the body’s defense, or immune system. The immune system is important for the prevention of skin cancers, the disposal of harmful cellular debris, and the repair of aging cells. The usual recommended dosage of zinc sulphate is 220 milligrams daily. As with vitamins, the ‘benefit-to-risk’ ratio may be high, although zinc sulphate remains a controversial supplement. Skin cancers and when vitamins are ingested in mega-doses they can reach toxic levels and the possible side effects may result in permanent damage to vital organs and in the case of vitamins A and D, death. Some of the potential effects of excessive amounts of vitamins. Health , beauty therapies, weight loss packages, skin care and hair loss preventive treatments – all under One roof – Shed extra flab and get the perfect fitness and start looking fantastic – why to struggle for years ? Contact us on the following Nos to avail more information : Our Email id: generalbooking@gmail.com, info@womenhealthandbeauty.com |
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