Calcium
Taking enough calcium and vitamin D is very important for building strong, strong bones at a young age, and it is very important to keep them healthy over time. We will tell you some information about calcium and vitamin D will help you know its importance to bone health.
Calcium is an important metal of life, an essential ingredient for keeping bones healthy. It helps in blood clotting, and is the primary transmitter of nerves and arteries. Approximately 99% of calcium in the human body is present in the bones and teeth. Every day we lose calcium through the skin, nails, hair, sweat, and faeces, but our bodies are unable to produce calcium. That is why it is very important to get it from food. .
Calcium Sources
Food is the best source of calcium; milk products, yogurt, calcium-rich cheese, some vegetables, juices, corn flakes, bread, and mineral water. Daily calcium intake depends on age and sex; women and men need at least 1000 milligrams per day, and older adults need 1,200 milligrams of calcium.
Calcium supplementation
The amount of calcium you need from supplements depends on the amount of calcium you get from food. The goal of taking calcium every day is to compensate for the shortfall. If you take enough food, there is no need to take supplements. In fact, there is no point in taking more supplements. It has sometimes caused a risk. Calcium supplements are present frequently and without prescription and at different doses.
Vitamin D
Vitamin D is very important and plays a role in protecting the bones. The body needs to increase calcium absorption. Children especially need to build strong bones and adults to keep bones healthy. If you do not get enough vitamin D, you can lose bone mass and over time you will be broken. One bone.
Sources of Vitamin D
the sun
Skin needs vitamin D of UV rays in the sun; the body is able to absorb and use it later. The amount of vitamin D made by the skin in the day depends on the season, the line, the skin pigmentation, and the percentage of vitamin D production depends on the place of living To decrease or not to be present in the winter, for example. There are many people who are afraid of sunlight because they can cause skin cancer. They put on a protective barrier, which limits the production of vitamin D. Sunscreen protection can reach 95%, meaning that people need to find other sources of vitamin D as a rich food supplement.
the food
Vitamin D is found in some foods, including fatty fish such as salmon and tuna, and is found to some extent in milk products, orange juice, soy milk, and corn flakes. It is difficult for people to get vitamin D from foods only. Some people need to take vitamin D supplements to get enough for bone health.
Supplements
If you do not get enough sun and food, you should get vitamin D supplements, but before that you should make sure that the supplemental medicines and vitamins do not contain vitamin D. There are many calcium supplements that contain vitamin D.
There are two types of vitamin D supplementation: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol), both of which are beneficial for bone health. Vitamin D is taken with or without food. The body needs vitamin D to absorb calcium, but you do not need to take them together. If you need any help in choosing a vitamin D supplement, you should ask your doctor or pharmacist to advise you.
Risk of vitamin D deficiency
The shortage occurs when you do not get the required vitamin D over a certain period of time. Some people are very dangerous because of their lack of vitamin D because they do not spend enough time in the sun or because they have digestive problems, intestinal infections, Epilepsy.
This article does not depend on medical reference and does not stop visiting the doctor