Did you know that calcium and vitamin D are essential for osteoporosis ? As for ensure good health and strength of our bones and teeth is essential to a balanced diet and a steady stream of nutrients, the most important calcium and vitamin D above.
Benefits of calcium and vitamin D for our bones
Calcium is a mineral that people need to build and maintain strong bones and teeth. It is also necessary for other bodily functions, such as muscle control and blood circulation. However, calcium is not produced in our body, but must be absorbed through the foods we eat. For effective absorption of calcium from food, our body needs vitamin D.
It is important to note that if we do not provide enough calcium through food, the organism will withdraw from which is stored in our bones. This, over time, causes bones to weaken and can lead to osteoporosis – a condition that causes bones to become fragile.
In particular, postmenopausal women are most vulnerable to osteoporosis, mainly because estrogen loss, although not the only cause, because a diet low in calcium and vitamin D, as well as lack of exercise, play also an fundamental role. Although it is a problem that affects more women, men are not free of osteoporosis, although usually it is a process that takes later. Hence, it is important to also keep track of calcium intake.
Calcium requirements vary depending on the age or stage of life. In the following table we can see the daily dose of calcium intake.
In most people, a balanced diet ensures the recommended calcium that the body needs, but in some cases may require dose calcium supplements. Also, keep in mind that salt and increased protein levels can cause the kidneys to excrete more calcium, hence the need to limit the consumption of these substances. The main sources of calcium are milk, yogurt, cheese and other dairy products. However, there are a variety of foods rich in calcium: broccoli, cabbage and other leafy greens; sardines, salmon, mackerel and other fish soft bone; tofu, bread, pasta and cereals, among others.
As noted at the beginning, vitamin D is essential for absorbing calcium supply the body. This vitamin can be obtained through the skin, ingestion of certain foods and supplements.
A sum of a diet rich in calcium and vitamin D must be added the practice of regular physical exercise. Sometimes, certain factors such as taking certain medications, sedentary lifestyle or menopause can accelerate bone loss. In these cases it is important to put in the hands of our specialist to make us monitor and, if necessary, fix some treatment to reduce the risk of osteoporosis or control if already present.