Calcium is the most abundant mineral in the body, with 99% per cent of it found only in our bones and teeth. The essential mineral helps in forming and maintaining strong bones and teeth, facilitating muscle movement and transmitting nerve signals. In addition, it aids in normal blood clotting and supports the proper release of hormones that regulate various bodily functions.

How Much Calcium Is Required By Our Bodies?

Certain groups, including children, older adults, and postmenopausal women, may require calcium supplements, especially if their diets are low in this crucial nutrient or consume high amounts of caffeine, alcohol, or soda.

Additionally, it’s important to recognize that vitamin D plays a complementary role in calcium absorption. Sources of vitamin D include fish oil and fortified dairy products, making it essential for optimizing calcium's benefits. Understanding the importance of calcium and how to ensure adequate intake is key to promoting long-term health.

Dietary sources of calcium include dairy products, green leafy vegetables, nuts, seeds, and fortified foods. Interestingly, the majority of calcium in the body is stored in the bones and teeth, underscoring its importance for skeletal health.

Here Is Why You Need Calcium?

Calcium is an essential mineral that plays numerous critical roles in the human body, particularly in maintaining bone health, facilitating muscle function, and supporting cardiovascular health.

Bone Health

Approximately 99% of the body's calcium is stored in the bones and teeth, making it vital for their development, growth, and maintenance. During childhood, calcium is crucial for the formation of strong bones. Even after growth has ceased, it continues to play a significant role in preserving bone density and mitigating age-related bone loss. Women who have gone through menopause face an increased risk of bone density loss and osteoporosis, leading healthcare providers to often recommend calcium supplements.

Muscle Contraction

Calcium is essential for muscle contraction. When a nerve activates a muscle, calcium is released, enabling muscle proteins to facilitate contraction. Conversely, when calcium is pumped out of the muscle, relaxation occurs. This regulation is key for overall muscle function.

Cardiovascular Health

Calcium also plays a significant role in the cardiovascular system, particularly in blood clotting—a complex process that requires calcium at multiple stages. Additionally, calcium is crucial for the heart's function and helps relax the smooth muscles surrounding blood vessels. Research suggests a possible connection between higher calcium intake and lower blood pressure.

Importance of Vitamin D

Vitamin D is indispensable for bone health, as it enhances the body's ability to absorb calcium. Together, these nutrients work synergistically to support overall health.

Additional Benefits

Beyond its primary functions, calcium acts as a co-factor for numerous enzymes, aiding in their efficiency. Studies indicate that adequate calcium intake may lead to various health benefits, including a reduced risk of hypertension during pregnancy, lower blood pressure in adolescents, improved cholesterol levels, and a decreased likelihood of developing colorectal adenomas, which are benign tumors.

In one of his recent podcasts, GP and The Doctor Will See You Now author, Dr Amir Khan claims that cod liver oil is not the best source for omega-3 and it is best to consume algae oil instead.

He said, “I know it’s hard to believe that fish are not the real source of omega-3. They are basically like the middleman. This simply implies that fish don’t make their own omega-3. So where do they get it from?

"The real omega-3 factories are microscopic marine algae and phytoplankton, and fish build up those omega-3 by eating them in the food chain but it all starts with them. So when you take a fish oil supplement, you’re getting omega-3 second-hand.”

What Is Cod Liver Oil?

Extracted from the liver of cod fish, this oil is an incredibly efficient source of essential omega-3 fatty acids. It is also loaded with vitamins A and D. One tablespoon of cod liver oil delivers 170 percent of the daily recommended value of vitamin D and 453 percent of vitamin A.

Vitamin A prevents cellular damage from oxidation, which contributes to the development of glaucoma while acids like DHA and EPA lower pressure and increase blood circulation in the eye, which also helps stall the progression of glaucoma.

Since cod liver oil contains both vitamin A and omega-3 fatty acids, it’s a powerful weapon in fighting cancer, as its anti-inflammatory properties help prevent cancer cell development, but it could also be used to treat cancer.

Cancerous tumors need to create new blood vessels to grow, a process called angiogenesis. Cod liver oil prevents angiogenesis and disrupts cancer cell reproduction, interfering with tumor growth.

One tablespoon of cod liver oil contains:

• Calories: 123
• Protein: 0 grams
• Fat: 14 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugar: 0 grams

It should be consumed in moderation, though, as excess vitamin A can cause damage to your body. Cod liver oil has been shown to promote heart health, even brain functioning, and improve bone and immune system response.

How Is Algae Oil Better?

Algae oil is considered superior to cod liver oil due to its higher purity, sustainability, and plant-based, vegan-friendly nature. It provides a direct, clean source of DHA/EPA omega-3s without the mercury, heavy metals, or fishy aftertaste often associated with fish-based oils, offering a sustainable, eco-friendly, and more stable alternative.

Additionally, since it is produced in controlled environments (fermentation), algae oil is free from ocean-borne contaminants like mercury, PCBs, and microplastics that can accumulate in fish.

Moreover, while cod liver oil provides Vitamins A and D, algae oil provides a more concentrated source of omega-3 DHA, which is highly beneficial for brain and heart health.

Experts also note that algae oil is very high in omega-9 fatty acids, a type of monounsaturated fat that helps reduce inflammation and the risk of Type 2 diabetes.

Pads are made of synthetic fibres that cause rashes and bacterial infections that further lead to serious problems such as Reproductive Tract Infections, skin irritation, Urinary Tract Infections and Bacterial Vaginosis.

Every month millions of synthetic pads are discarded and many suffer from serious menstrual hygiene problems. Officials note that about 70 percent of reproductive diseases in India are linked to poor menstrual hygiene, affecting nearly 120 million adolescent girls.

Dr Richa Singhal, senior consultant, obstetrics and gynaecology, at Cloud Nine Hospital in Delhi's Patparganj notes: ''A sanitary pad's top-sheet contacts sensitive intimate skin for several days each month."

Poor hygiene, such as reusing unclean cloths or not changing materials frequently, causes infections and itching, rashes, foul odor can increase the chances of cervical cancer.

Here are some alternatives that can replace synthetic pads and prevent serious health issues:

Moringa PadsMoringa, also known as miracle tree, can be consumed in the form of powder, leaves or tablets. Used for its medicinal properties, it has as a 5,000-year history, deeply rooted in Ayurveda for medicinal use.

In modern times, gynaecologists recommend moringa based pads to reduce the risk of urinary tract infections, bacterial vaginosis and yeast infections during menstruation.

It is known for its antimicrobial, anti-inflammatory and antioxidant properties which make it suitable for intimate areas and menstrual care.

Packed with high levels of Vitamin E and fatty acids which strengthen skin barriers and prevent chafing, viable for those who have extended periods. Rich in bioactive compounds, it supports vaginal health by balancing PH level making it suitable for menstrual pads.

These pads can reduce the risk of skin infections, UTIs and yeast infections.

Cotton Reusable Pads

These are eco-friendly as they are made from layers of absorbent cotton, bamboo, or fabric. Contrary to synthetic pads, these are good for your skin and prevent rashes caused from synthetic materials.

Period Underwear

Serving as a reusable and sustainable alternative, period under wears keep you dry and comfortable for hours without causing you infections

The switch from white sugar to natural sweeteners like honey, dates and coconut sugar are becoming popular as people grow more away of the side effects of refined sugar.

Among these, monk fruit stands out as a low-calorie alternative that supports metabolic health.

According to National Institutes of Health, consuming white sugar results in allergic reactions and severe metabolic effects and cardiovascular effects. Medical conditions like diabetes, obesity, and fatty liver diseases.

Monk fruit

Monk fruit extract is obtained from the 'Siraitia grosvenorii' plant, which is native to China. It provides a calorie-free alternative to sugar, rich in antioxidants, ideal for weight management and reducing inflammation.

Monk fruit sweeteners are produced by removing the seeds and skin, crushing the fruit, and then extracting its sweet portions into liquid and powdered forms. Its extracts are being used in sweeteners, packaged foods and beverages.

The International Food Information Council recommends this fruit-based sweetener to diabetic individuals to satisfy their desire for sweet taste while managing sugar intake.

Which Other Natural Sweeteners Can You Use?

Natural sugar is the naturally occurring sweetness in food, they are derived from natural sources like plants, fruits or tree ap, rather than being refined chemically.

They are packed with nutrients that help offset some of the negative aspects of the sugar content. They are comparatively less processed and contain lower glycemic acid which prevents sudden blood sugar spikes.

The key is not eliminating sugar from your diet but replacing it with healthier options like:

1. Fruit JuiceFruit juice is a healthier alternative when made without preservatives or added sugars, but fibre content is low compared to raw fruit.

Bananas, berries and mangoes are good as fruits that contain natural sweetness, they are packed with nutrients that boost immunity.

2. Honey and Maple Syrup

Honey, molasses and maple syrup contain natural sugar and nutritional benefits. These foods are filled with antioxidants and antibacterial properties that help stabilise gut health.

They act as an effective cough remedy and can be added to oatmeal, yogurt or act as a substitute of sugar in tea and coffee. It also helps in lowering blood pressure and stabilizing digestive health.

3. Dates and Rasins

Known to be energy boosters, dates and raisins are rich sources of glucose and fructose, making them an excellent pre-workout snack. Their high fibre content is also good for maintaining digestive health.

Whole or powdered dates can be added to hot milk or even cakes to make them healthier.