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Why calcium is important and how to get enough of it?



Calcium assumes a significant part in a body’s fundamental capacities. For example, your body Needs Calcium to Circulate Blood, move muscles, and deliver chemicals. Calcium likewise helps convey messages from your cerebrum to different pieces of your body. In addition, calcium helps blood vessels to move throughout the body and releases hormones and enzymes that affect the function of the human body.

Calcium is a significant piece of tooth and bone wellbeing too. It makes your bones solid and thick. If you do not intake sufficient calcium in your eating regimen, your body will take it from your bones.

The recommended dietary allowance for calcium is 

· 700 mg – children aged 1–3 y, 

· 1000 mg – children aged 4–8 y, 

· 1300 mg – adolescents, 

· 1000 mg – younger adults, 

· 1200 mg – women over age 51 yr

· 1200 mg for men and women over the age of 70 yr. 

Lack of sufficient Calcium doesn’t create apparent side effects in the beginning. The body keeps up the calcium levels in the blood by taking it from the bone. Over the long haul, intake of insufficient calcium has wellbeing results, like causing low bone mass (osteopenia) and expanding the dangers of osteoporosis and bone breaks. 

Manifestations of genuine calcium insufficiency include deadness and shivering for the fingers, spasms, and strange heart rhythms that can prompt demise if not adjusted. Unfortunately, these side effects often happen in individuals with genuine medical issues or going through specific clinical therapies.

How to get enough calcium?

  • Regular consumption of two to four servings of dairy items and calcium-rich food varieties daily will assist with guaranteeing that you are getting sufficient calcium in your everyday diet. 
  • Calcium is rich in dairy items, including milk, yoghurt, cheddar, and calcium-invigorated drinks, for example, almond and soy milk. In addition, green leafy vegetables, dried peas and beans, fish with bones, calcium-strengthened juices and oats are rich in calcium.  
  • Vitamin D also helps your body to use calcium. You can acquire a portion of your everyday nutrient D through average openness to the sun—greasy fish like salmon, fish, and swordfish. Meat liver, cheddar, mushrooms, and egg yolks likewise give modest quantities of vitamin D. Milk has nutrient D; nonetheless, food varieties produced using milk, similar to cheddar and frozen yoghurt, are typically not braced. Nutrient D is added to many breakfast bowls of cereal and certain brands of squeezed orange, yoghurt, margarine, and milk options; check the names.

But in day-to-day business, it sometimes happens that we do not get enough calcium in our body. Therefore, Calcium Supplements help to fill that void.

Liwo’s Cal-D is an excellent source of natural calcium. It is naturally made and has no side effects. It contains herbs like Moringa, Narkundan, Kuttutandatwak Bhasm, Bansalochan, Mukta Pisti, Aloe vera, Ambey Haldi, Shank Bhasm, South. These calcium supplements will help you to meet your calcium needs.

The calcium you require from a supplement depends on how much calcium you are eating from food. Many multi-vitamin supplements contain a limited amount of calcium that is necessary for the body.

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Why is Self-Improvement So Important?




Why is Self-Improvement So Important

Self-improvement has several benefits. For one, it increases confidence and self-awareness. Another benefit is the positive feedback loop it creates. The journey of self-improvement becomes an ongoing passion for you. This article will discuss why it’s important to pursue personal growth. Read on to learn more about its many benefits. In addition to improving your performance, self-improvement helps you to become a better person.

Exercise boosts confidence

The benefits of exercise are well known, but did you know that it can also boost your confidence? This type of exercise can increase your sense of self-confidence and make you feel stronger physically? Physical activity also helps you set and meet goals, increasing your self-confidence. By working out with a partner, you are less likely to skip a session. And, exercising can make you look better.

In addition to increasing your self-esteem, exercise helps reduce long-term depression and anxiety, which can negatively impact your confidence. Researchers have found that exercising regularly is a great way to combat depression and anxiety, as well as improve your mood. In fact, a 2000 study found that participants who exercised regularly reported an increased sense of self-confidence. By sticking to a regular exercise routine, study participants reported an increase in their self-esteem after just six months.

Meditation cultivates self-awareness

Self-awareness is a powerful tool for personal growth, helping us determine our goals, values, and defining our purpose in life. It’s also a critical skill for improving relationships, as self-awareness allows us to be empathetic and compassionate to others. This is especially useful when making important life decisions like choosing a spouse or choosing a career path.

In addition to cultivating self-awareness, meditation can improve your relationship with others and with yourself. Meditation fosters a shift from selfish to altruistic actions and promotes a more compassionate attitude toward others. It also helps us develop our emotional intelligence, social concern, and genuine altruism. We can better understand and identify with people we meet in our daily lives, because meditation allows us to enter a state of consciousness beyond our own personal identity.

Personal growth helps you perform at your best

There are many benefits of personal growth. It can help you become more proactive and resilient, as well as improve your relationships and career prospects. In addition, it can increase your overall health and well-being. It is important to remember that personal growth is unique to each individual. You can pursue it in whatever way suits you best. Here are some tips to achieve personal growth:

Be motivated. People who lack focus on personal growth often give in to a problem. A motivated person uses empty space in experience to define his or her direction. Similarly, those who are not motivated often give in to the pressures of everyday life. In order to improve your performance, make a plan for your growth. Make sure that you are focusing on the things that make you happy and content. Try new things or try different activities.

Self-improvement helps you become a better person

Self-improvement helps you improve your mindset. It helps you develop a positive outlook and cultivate self-love and compassion. In addition, it improves your confidence and self-esteem. It’s not about changing yourself out of frustration. Self-improvement involves focusing on what’s important to you and working through mental hurdles to reach your desired destination. Here are some strategies to improve your mindset.

Being self-aware: Achieving self-awareness is a key component of self-improvement. By learning about your strengths and weaknesses, you can recognize areas for improvement in your life. This is essential in every area of your life, from work to relationships to health and spirituality. You’ll be able to apply these ideas to improve your life and relationships. Developing yourself is a worthwhile endeavor for everyone.

Self-improvement boosts self-esteem

One of the most effective ways to increase your self-esteem is to change the way you think about yourself. This can be done by taking steps to improve your coping skills. In addition, focusing on positive aspects of life can improve your self-esteem, which will ultimately lead to higher levels of confidence. To boost your self-esteem, try cognitive behavioral therapy (CBT), a treatment that focuses on reprogramming your thinking patterns. During CBT, you will learn how to identify and counter negative thoughts.

When it comes to boosting your self-esteem, setting goals is important. You might want to lose weight, stop smoking, or be more successful at work. Whatever your goal, make sure you set short and achievable goals. This way, you can achieve your goal and feel proud of yourself. Remember that progress is not linear. Even if it seems like you’ve achieved success, it takes time and effort.

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Why woman should intake more calcium




Calcium is essential in the development and support of sound bones. The deficiency of calcium in the body expands the danger of Osteoporosis. 

Calcium is the most essential mineral in the human body, with more than 99% found in the bones and teeth. It is likewise significant for legitimate nerve working, blood coagulating and muscle wellbeing. Calcium is substantial in different phases of women’s life.

These days, it is pervasive for women to face Osteoporosis. The assumption is that more than 41 million ladies worldwide will be influenced in the next 20 years if the latest things don’t switch. 

Most bone mass develops during the young adulthood years, with almost 90% of skeletal mass aggregated by 18. Recent studies have also highlighted that calcium consumption is critical in young women with the suggested dietary consumption.

Therefore, you should incorporate food that is rich in calcium, like:

  • Raw Milk
  • Yoghurt
  • Cheese
  • Soy Bean
  • Almonds
  • Ladies finger (Bhindi)
  • Dark Green Leafy Vegetables (spinach, kale)
  • Finger Millet
  • Dry fruits
  • Sesame seeds
  • Fortified Orange juice
  • Fortified cereals

The intake of a sufficient amount of calcium has particular benefits to a women’s body like:

  • It prevents Osteoporosis

Young ladies arrive at their pinnacle bone thickness by pre-adulthood and begin losing bone mass as they age. Thus, adequate intake of calcium during their youngsters assists young ladies to start their grown-up lives with more grounded bones, decreasing their danger of breaks as a grown-up. Conversely, an inadequate eating regimen in calcium expands the threat of creating Osteoporosis in later life.

  • Calcium keeps a woman fit, And slim.

Calcium assumes a significant part in weight gain and weight reduction. A few examinations show that burning through undeniable degrees of calcium adds to weight reduction. Studies propose that calcium may tie with fat in the digestive system and keeps your body from engrossing it. Calcium restrains the creation of chemicals that cause fat to amass in your body. In this way, calcium helps in weight reduction.

  • Helps Avoid Pre-Menstrual Syndrome

Calcium is one of such natural supplements that conclusively demonstrates to assist women with PMS. Conversely, when ladies take insufficient calcium, it reacts against estrogen and progesterone, setting off PMS manifestations. Therefore, keeping up with the ideal calcium level is fundamental for more youthful ladies with PMS manifestations.

  • Preventing Skin Damage

The presence of whitish spots on the face and skin is because of calcium lack. An eating regimen wealthy in calcium assists with disposing of the white spots and patch up a characteristic sparkle to the skin. Calcium likewise assumes an indispensable part in easing back the maturing cycle and helps in skin fix.

Calcium is significant for bone wellbeing throughout your life. So even though diet is the ideal approach to get calcium, calcium supplements might be a choice if you’re eating regimen misses the mark.

Regardless of whether you eat a sound, adjusted eating regimen, you may think it’s hard to get sufficient calcium. In these circumstances, calcium supplements may help you meet your calcium necessities. 

Cal-D is an excellent source of natural calcium. It is made from herbs like Moringa, Narkundan, Kuttutandatwak Bhasm, Bansalochan, Mukta Pisti, Aloe vera, Ambey Haldi, Shank Bhasm, South. Regular intake of CAL D may Reduce the Risk of Osteoporosis, supports Bones, Teeth & Muscles, Strengthen Bone Tissues, provides Relief from Aging Ailments Related to Calcium Deficiency.

Before you consider calcium supplements, be sure you see how much calcium you need, the advantages and disadvantages of calcium supplements, and which kind of supplement to pick.

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5 Calcium-rich foods- Alternative to dairy products




Perhaps the leading supplement for solid teeth is calcium. Calcium fortifies the hard external shell of your tooth called lacquer, which is your teeth’s protection against disintegration and holes. To secure your teeth and get the 1,000-2,000 mg day by day suggested measure of calcium, numerous individuals go to dairy items like milk, cheddar and yoghurt.

Milk is a decent wellspring of calcium: But imagine a scenario where you’re on a without dairy diet. Or, on the other hand, don’t care for milk? Would you be able to, in any case, get your day by day distribution of calcium? The appropriate response is yes. Various food sources can, in any case, give you the calcium you need. Calcium is discovered generally in specific food sources. Below we have listed few food items that are rich in calcium, and you use instead of dairy products:

Orange Juice:

Oranges usually touch calcium, yet numerous assortments of packed orange juices presently come braced with calcium. For instance, frozen squeezed orange from concentrate with added calcium contains 1514 mg of calcium for every cup. 


At the point when it’s braced with calcium, tofu is a keen decision for your teeth. Crude, firm tofu with added calcium packs 861 mg of calcium for each half cup. (Tofu without added calcium comes in around 100-200 mg for each serving.) Tofu is generally sans gluten and contains no cholesterol. It’s likewise a magnificent wellspring of protein, so add it to scrambles, pan-fried food, mixed greens and then some.

Canned fish

Canned sardines (569 mg for each cup) and salmon (241 mg for every cup) can do a body decent – on the off chance that you eat the bones. The bones are the place where the majority of the calcium dwells. Since the bones are delicate, you can pound and serve them, so they’re imperceptible in numerous dishes. Instead, make a spread to serve on toast or make fish cakes. Furthermore, if you like whole sardines or pieces of salmon, add them to plates of mixed greens. 


Beans fuel you with protein, fibre, and a lot of nutrients and minerals and be a solid wellspring of calcium. In only one cup, soybeans convey 515 mg of calcium, white beans bring 485 mg, and kidney beans check in with 359 mg. Eat them simmered or steamed, stir them into a plunge or add them to soups or mixed greens.


At 246 mg of calcium for each cup, almonds are a great titbit that contains sound fats, fibre, magnesium, and nutrient E. Reach for a modest bunch as an evening nibble as opposed to something sweet, and you’ll feel complete till dinnertime! 

Apart from this food, calcium supplements can also provide nutrients. Therefore, Liwo has come up with natural calcium capsules’ CAL-D’. This product is made ayurvedic and made from herbs like Moringa, Narkundan, Kuttutandatwak Bhasm, Bansalochan, Mukta Pisti, Aloe vera, Ambey Haldi, Shank Bhasm, South. So, if you miss the required calcium in your diet, you can have it from ‘CAL D’. 

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