Fill up on Calcium - An Essential Mineral for Women

Calcium is the most abundantly present mineral in the human body but it is also the one which causes a number of problems in both sexes, especially in women. The levels of calcium in the body must be managed with a proper diet to avoid getting osteoporosis, brittle bones and other bone related problems.

"Calcium is an essential mineral for women especially in their formative years to help increase bone density" - Dr. Shilpa Apte S, MBBS, DGO, MRCOG, Apollo Cradle, Jayanagar

Both men and women start losing the calcium in the body by the age of 35 and the loss is even greater for women during menopause. The bones develop rapidly during the teenage years but unfortunately many of the teenagers do not include enough calcium in their diets.

The amount of calcium needed by a woman varies depending on her age and hormonal state but the general consumption ranges between:

  • Ages 11-24: 1200-1500 mg
  • Ages 25-50: 1000 mg
  • Pregnant: 1200-1500 mg
  • Older than 50 (postmenopausal): 1000 mg-1500 mg
  • Older than 65: 1500 mg


The main sources of calcium are milk and other dairy products but for those who are lactose intolerant, this may prove to be a major problem. There are many other foods that provide this extra source of calcium. They are:

  • Sardines
  • Broccoli
  • Cereal
  • Calcium supplements
  • Green leafy vegetables
  • Soy milk
  • Almonds
  • Sesame seeds
  • Oranges


There are some easy ways to include calcium-rich foods in your daily diet with breakfast, lunch, dinner and snacks.

  • For breakfast, have cereal with milk
  • Drink a glass of orange juice
  • Have a bowl of yogurt with fresh fruits
  • Add different types of cheeses to your sandwiches
  • Replace carbonated drinks with plain or flavoured milk
  • Eat Greek Yogurt
  • Include legumes in your daily food
  • Eat low-fat desserts made with milk
  • Eat a few almonds everyday
  • Enjoy caffeine-infused milk drinks


There are a number of factors that reduce bone density in the body leading to osteoporosis. Osteoporosis occurs when the bones in the body become too brittle and start breaking. It is caused by low levels of calcium in the body and also due to various genetic causes. Some of the causes include:

  • Too much alcohol consumption
  • Irregular periods
  • Little or no exercise
  • Not enough calcium in the diet
  • Smoking
  • Hereditary reasons
  • Below normal weight


Increasing bone density and keeping osteoporosis is an easy thing to do except when it is caused due to genetic causes. Make simple changes to your diet, exercise regularly and keep unhealthy habits at bay to keep you bones strong and healthy. Visit your nearest Apollo Cradle centre to get your bone density levels tested and learn more on the best foods for stronger bones.