5. Calcium
We all know that calcium helps to maintain bones and tooth mass. More importantly, calcium also acts as a message carrier from the brain to the rest of the body. Calcium deficiency can lead to dental changes, cataracts, alterations in the brain, and osteoporosis, which causes the bones to become brittle. Women need 1,000 milligrams of calcium per day.
Good sources of calcium: sardines, beans and lentils, yogurt, leafy greens.
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