There are many advantages of an increased intake of calcium vitamin. Calcium can not only protect from osteoporosis by building healthy bones. An augmented intake of Vitamin D is also very necessary to gain all the benefits from calcium as it helps in the metabolism of calcium in cells. This vitamin is also necessary for having healthy teeth and for proper functioning of muscles and nerves.

The intake of this vitamin is very essential for women who are in their post-menopausal stage for protecting them from the risk of hip fractures and also for strengthening of their bone mass. It has now been found that women who are taking calcium supplements have a higher bone density and have a lesser incidence of bone fractures as compared to those women in the post-menopausal stage who are not taking any calcium supplements.

It has also been revealed now that an increased intake of calcium supplements in women over the age of 60 leads to the production of a protein called Bax in the body which is very essential for inducing programmed cell deaths reducing chances of occurrence of colon cancer. It has also been proved that increased intake of calcium supplements can lead to a control in the multiplication and growth of colon cells due to an increase in the E-cadherin chemical.

These results are far stronger when women are relying more on calcium and Vitamin D supplements than placebos to have a higher intake of both these minerals. It has also been discovered now that with an augmented diet of calcium supplements a middle-aged woman is lesser prone to cardiovascular disorders and hypertension. A diet rich in calcium has a higher inverse relation to hypertension compared to a diet which contains more of Vitamin D.

Calcium vitamin is also very effective in reducing the chances of development of metabolic syndrome, heart diseases, and Type 2 diabetes. Moreover, with a diet rich in calcium you will be able to regulate your blood pressure. To control your blood pressure you should take a diet with high amounts of fruits, vegetables and low fat dairy products which are believed to be very rich sources of calcium and vitamin D.

In a survey conducted on women taking both fruits, vegetables and low-fat dairy products for controlling the blood pressure, the blood pressures were found to be lower among those who were having a frequent intake of calcium rich saturated low fat dairy products.

To benefit from all the nutritional advantages of Vitamin calcium, you need to regulate your diet and be careful about the following things:

* Dairy products like milk, cheese and yogurts are very good sources of calcium. Milk especially saturated suffices as a wholesome source of this nutrient. You can also consume special calcium-rich orange juices and soy drinks for a better intake of calcium.

* Beans, Chinese broccoli and Boy chok are also excellent sources of this vitamin.

* Grains like Bannock and Oats are very useful for increasing calcium in your diet.

* You can also try the roasted as well as butter almonds to get calcium.