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.

There is nothing more important than your health. Your health dictates your ability to enjoy life, family, and friends. Your health deserves a significant amount of your attention throughout your lifetime. Taking care of your body will serve you well from childhood through your golden years.When you stop to consider that food is the body’s fuel providing the daily nourishment necessary to complete ordinary tasks and maintain general strength and health, you can find incentives to learn as much as possible about the proper foods for nourishing your body, and incorporating that knowledge into your daily life.

Healthy eating is critical to a good lifestyle, the key to physical survival, and is perhaps the number one priority in maintaining a fundamentally healthy base. Healthy eating doesn’t mean giving up your favorite foods. It does require you to choose your foods wisely, be vigilant about getting the right amount of nutrition from each food group, maintain a variety of foods including vegetables, fruits, grains, and lean proteins to be sure your nutritional intake is complete. Low carb will help a lot in the beginning.

Remember, healthy eating does not mean you are chained to small portions of bland foods. Cultivating a healthy diet allows you to enjoy eating healthy, nutritious foods that are delicious and part of your life long health plan. Once you feel motivated, you might want to try hiring a professional trainer to help you establish an appropriate exercise regimen.