Although found in a rich tropical sun year-round, Indonesia has not been separated from the problem of vitamin D. Deficiency studies Soesanti F. Danish kroner 2011 showed that 75.9% of primary school children in Jakarta They experience insufficiency and 15% a deficiency of vitamin D. Meanwhile, 16.7% are experiencing hypocalcemia low levels of calcium or blood.
In fact, calcium and vitamin D are very vital in bone health. Calcium strengthens the bones and functional structure of the teeth, while vitamin D helps improve calcium absorption and bone growth. The shortage of both can lead to rickets (metabolic bone disease) in infants and children, osteopeni (thinning of the bones), osteoporosis and bone malformations.
To avoid this, a balanced diet with bone-health foods needs to be started from an early age. Where can we get it? What foods contain a lot of vitamin D and calcium?
The following are some of the foods that are essential to the strength of the bones:
Milk is one of the main sources of calcium. Approximately 235 ml of pure cow’s milk contains 300 mg of calcium or 30% of the daily needs of adults. Milk also contains other proteins and useful nutrients. A little milk has been fortified and get an extra vitamin D.
If you are concerned about the fat content, you can select Jenuhnya low fat or nonfat milk is still high in calcium.
As a result of processed milk, the cheese also contains portions of the amount of calcium differ depending on the koagulasinya process. The cheese Dikentalkan with enzymes has usually two times higher in calcium than dikentalkan with acid. Approximately 100 g of cheddar cheese has approximately 721 mg of calcium. The cheese is also usually administered extra vitamin D, but the amount is not enough to meet the daily needs.
Approximately 1 cup of pure fat-free yogurt contains approximately 300 mg of calcium or 30% of its daily kebutuhn, while the protein-rich Greek yogurt has a lower calcium, ie 20% of the daily requirement. In the yogurt contained the protein lactoferrin is good for the growth and activity of bone forming cells. Yogurt is also rich in other good substances. Not only that, yogurt and cheese could be an alternative if you have a low tolerance for lactose and cannot eat milk.
Many fish are served in the form of canned proven to be rich in calcium, that is to say about 30% of the daily necessities for this type of Atlantic sardines, and 23% for the Pacific Ocean sardines. Sardines contain a lot of vitamin D, more than 40% of daily needs, according to the U.S. Department of Agriculture. Sardines also have a phosphorus it is important to strengthen the bone matrix, the Homosistein associated with osteoporosis, and vitamin B12 that can support bone health.
The calcium content in the eggs is not too high, only 5% of the daily requirement. However, eggs are rich in vitamin D is necessary for calcium absorption. READ ALSO: 10 benefits of consuming eggs.
The United States Office of Dietary Supplements states that the body is only able to absorb 30% of the calcium contained in food, and what you eat with a source of calcium effect on the rate of absorption.
Like sardines, canned salmon with bone-in software contains a lot of calcium and magnesium. In addition, about 100 g salmon have more than 100% of the daily vitamin D requirement. Salmon is also rich in Omega-3 fatty acids can help prevent bone pengeroposan in women and prevent osteoporosis.
Tuna includes oily fish such as sardines and salmon are rich in vitamin D. Approximately 100 g of tuna contains 154 IU of vitamin D or 20% of daily necessities. Vitamin A and phosphorus in it any useful to keep healthy skin, teeth, and bone.
8. Green vegetables
If you are a vegetarian, don’t worry because you can get calcium from green leafy vegetables like Sawi, pakcoy, broccoli, cabbage and kale. These vegetables also contain a lot of vitamin K, which helps the body regulate calcium and bone menguakan. Studies of the year 1999 Feskanich any show if the consumption of vitamin K effect in reducing the risk of hip fracture in women.
In addition to the above mentioned vegetables, the calcium content of spinach is actually quite high, reaching 25% of daily necessities. However, the spinach also contains oxalic acid which can bind calcium and oxalate of Calcio which form so that the absorption by the body decreases.
Legumes are not only rich in calcium, but also contain magnesium, fiber, and other nutrients. Soy milk is usually fortified with 300 mg of calcium per glass. Tofu and other soy products have isoflavones that can strengthen the bone. However, remember that legumes have Fitato can also block calcium absorption by the body. You can reduce the levels of fitato by soaking the legumes in the water for a few hours and cooking it in clean water.
10. Nuts and tree seeds
Tree nuts and seeds can strengthen the bones in a variety of ways. The walnut and Flaxseed are equipped with Omega-3 fatty acids. Almonds and other tree nuts contain potassium that can prevent calcium loss through the urine. Tree nuts are also rich in proteins and other nutrients that could support the formation of strong bones.
11. Terfortifikasi Food Products
Some processed food products were deliberately enriched (650) or given additional nutrients. For example vitamin D on calcium in cereals and orange juice. A glass of orange or apple juice can terfortifikasi contains 300 mg of milk-equivalent calcium. Don’t forget to check the nutrition chart to find out the exact amount.
You can also use supplements plus bone health foods for the sake of getting extra calcium.
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