Calcium, vitamin D and exercise are always working together.Calcium is the building material for new bone, while vitamin D enhances the absorption of trace elements from food.Exercise not only promote the growth of muscle mass and strengthen bones, making them more durable, but at the same time flexible.
calcium in the body is not formed, and therefore must come from food.It is well known how much calcium contained in milk and dairy products such as cheese, cottage cheese, yogurt, sour cream, yogurt.Other sources of calcium include:
much more difficult t
Studies show that with the food the body gets only 20% of the daily requirement of vitamin D. But this vitamin is successfully produced in the skin.It is sufficient to only 10 minutes a day in the sun.
Consider for ladies example of the power at the age of45 years.To obtain the recommended 1000 mg of calcium per day, a woman must consume 1 portion enriched oatmeal (~ 100 mg of calcium), 1 cup of skim milk (~ 300 mg), 1 cup yogurt with low fat content (~ 450 mg), a half cup of spinach(~ 145 mg).
People between the ages of 1 year and 70 years old - 600 international units (IU), and over 70 years - 800 IU.Portion
salmon weighing 200 g can provide a daily dose of the vitamin.
If a person enters the group of the risk of osteoporosis and fractures, the doctor may recommend increasing the daily intake of calcium and vitamin D. More vitamins and minerals required for young children and for normal growth and development of bones and rickets prevention.This is especially important if the baby was born in the autumn-winter or live in areas with poor insolation.
Experts say that all the necessary nutrients a person must be obtained from food rather than from supplements.However, in reality it is not so easy to do.On store shelves is difficult to find a natural and fresh foods that provide the body with all the necessary vitamins and trace elements.In addition, some people need to get them from the reserve, such as women after menopause.With age, the body increasingly difficult to absorb calcium from food and synthesize vitamin D in the skin.
Calcium is very important to maintain a normal heart rate and works the muscle tissue.Also involved in providing blood flow and the release of a number of hormones.
Lack of vitamin D can lead to muscle weakness and impaired immunity.Some studies suggest that low levels of this vitamin is associated with the risk of colon cancer and rheumatoid arthritis.
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