Benefits of Calcium in Nepal

Calcium is a key mineral that keeps bones and teeth strong, helps your muscles work properly, and supports healthy nerve function. Calcium is a must-have nutrient when it comes to staying healthy.

It is crucial for strong bones and teeth and many vital bodily functions. In Nepal, understanding the importance of calcium and how to include it in daily routine can improve overall health.

Why Do You Need Calcium?

It is the building block of our body. It is essential for:

• Strong Bones and Teeth: It strengthens bones and prevents issues like osteoporosis.
• Muscle Function: It helps muscles contract and relax properly.
• Nerve Signals: Calcium aids in communication between your brain and body.
• Blood Clotting: It plays a critical role in stopping bleeding.
• Hormone Release: Calcium helps certain hormones function effectively.

These are just some benefits of calcium. It is an important nutrient for everyone, especially in Nepal where calcium deficiency is very common.

Calcium-Rich Foods

Eating calcium-rich foods is one of the best ways to ensure you get enough of this mineral. Some options were available in Nepal. These are:

• Dairy Products: Milk, yogurt, and cheese are excellent sources.
• Leafy Greens: Spinach, mustard greens (rayo ko saag), and kale.
• Fish: Small fishes like sardines, especially when eaten with bones.
• Lentils and Beans: Staples like masoor dal and kidney beans are also good.
• Seeds and Nuts: Sesame seeds (teel) and almonds boost calcium.

Adding these foods to your meals can naturally increase your calcium intake.

Calcium Supplements: Are They Necessary?

Sometimes diet alone may not meet your calcium needs. That is where calcium supplements, like calcium tablets, come in. Some of the popular types of supplements are:

• Calcium Carbonate is the most common and affordable type. For the best results, take it with food.
• Calcium Citrate: Easier to digest and doesn’t require food for absorption.
• Calcium with Vitamin D3: Combining it with Vitamin D3 ensures better absorption.

If you are not sure about choosing a supplement then it is better to consult a doctor to find the right option and dosage for your needs.

Dosage

Calcium needs depend on age and lifestyle: Here are common recommended dosages:

• Children (1-8 years): 500-800 mg/day
• Teenagers (9-18 years): 1,300 mg/day
• Adults (19-50 years): 1,000 mg/day
• Older Adults (50+ years): 1,200 mg/day
• Pregnant and Breastfeeding Women: 1,000-1,300 mg/day

Benefits of Calcium for Nepalese People

Here are some of the reasons for why calcium is especially important in Nepal:

1. Healthier Bones and Teeth
2. Better Muscle and Nerve Health
3. Support During Pregnancy
4. Improved Growth in Children

Side Effects

It is essential for us but consuming too much can cause side effects like:

• Kidney Stones: Excess calcium may lead to kidney stone formation.
• Digestive Problems: Overdosing can cause constipation or bloating.
• Interference with Other Nutrients: Too much of it can block the absorption of iron and zinc.
• Heart Issues: Rarely but high levels may affect heart health.

Note: Always stick to the recommended dosage.

Calcium and Vitamin D3

Calcium and Vitamin D3 are a perfect pair. There are so many supplements in the Nepali market that come with this pair. They work together to keep bones strong. Vitamin D3 helps your body to absorb calcium more effectively. Here are some sources of vitamin D3:

• Sunlight: Spend some time in the sun daily.
• Fatty Fish: Salmon and mackerel are excellent options.
• Fortified Foods: Milk, cereals, and orange juice often contain added Vitamin D3.

If you take supplements, choose those combined with vitamin D3 to maximize the benefits.

Conclusion

In conclusion, calcium is essential for a healthy life. Whether you get it from foods, supplements, or a combination of both, make sure that you are getting enough according to your daily needs.

Remember the potential side effects and balance the intake with other nutrients like vitamin D3. Additionally, prioritizing calcium is a big step toward better health.

To fill your nutritional gaps, you might want to explore Vitamin and mineral supplements in Nepal for a complete health boost.

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