The most important health nutrients for fighting osteoporosis are vitamin D and calcium. Calcium is the primary building block for your bones while vitamin D ensures easy absorption of Calcium.
According to The National Academy of Sciences, teenagers should get 1,300 milligrams (mg) of calcium per day, whereas adults upto 50 should intake 1,000 mg per day. The ones over 50 should get 1,200 mg of calcium per day. Vitamin D should be taken substantially to prevent Osteoporosis. Particularly in older individuals, vitamin D is important. You get these health nutrients for the food that you take and the fresh fruit juices that you drink. Milk, yogurt, cheese, and other dairy products not only contain high levels of calcium but also contain phosphorus and protein necessary for bone health. Green leafy vegetables such as broccoli and spinach are calcium enriched and are good sources of Calcium. Milk is a natural source of Vitamin D. Fishes such as salmon, tuna fish, and sardines are the other good sources for vitamin D. These natural food sources are better than the supplement tablets. However, if you do not get sufficient health nutrients from the natural sources, supplements are suggested for bone health.
Women also need to be careful about iron intake as they have higher risk of iron deficiency due to blood loss during menstruation. The body requires hemoglobin for making hemoglobin that carries oxygen from the lungs to the body tissues. Brain activity, breathing, cellular respiration depends upon the blood content in the body. Iron is found in meat, poultry and grains.
As women go through the different phases of life, playing pivotal roles of a life partner and a mother, proper health nutrition, regular exercise and relaxed mind is required to stay healthy and live long.