List of contents
Jakarta, clubnet Indonesia
–
Intake
calcium
And
Vitamin D.
Must be enough especially at the age of 50 years and over.So, what is the need for calcium and vitamin D for the age of 50 years and over?
Calcium and vitamin D play an important role for health and bone strength.When these two nutrients are fulfilled their needs, you are certain to be far from osteoporosis.
The way calcium works in maintaining bone density, namely this mineral joins with other substances to form hard crystals that provide strength and structure to the bones.
Although some calcium is absorbed into the blood to support the function of muscles, heart, blood, and nerves, about 99 percent of the body’s calcium is actually stored in the bones to maintain its strength.
In addition to calcium, vitamin D is also very important for maintaining bone health.This vitamin helps the body absorb calcium from food so that it can be used optimally.
The body produces vitamin D naturally through exposure to ultraviolet rays from the sun.However, the amount of vitamin D produced varies greatly between individuals.
What is the need for calcium and vitamin D for the age of 50 years and over?
This need actually varies depending on the individual and sex.
Men in this age group need about 1,000 milligrams (mg) calcium per day.The woman needs a higher amount, which is around 1,200 mg per day.
This difference is related to the higher risk of osteoporosis in women after menopause.
On the other hand, research shows, vitamin D levels in the blood in the normal range, are very good for bone formation.
To achieve these levels, vitamin D consumption is usually needed around 800 to 1,000 IU per day through supplements or food.
The best source of calcium for the age of 50 years and over
To meet the daily calcium needs, there are some foods that can be consumed, especially if you are 50 years and over:
1. Milk and dairy products
Milk is a very good source of calcium.In every 250 ml of milk, there are about 300 mg of calcium.
This content is almost the same in some types of milk, be it skim milk, low in fat, or pure milk.In addition to liquid milk, other dairy products such as yogurt and cheese are also rich in calcium.
2. Green leaf vegetables
Dark green leaf vegetables, such as broccoli, kale, and mustard greens, contain high amounts of calcium.
The best way to consume this green vegetable, which is by eaten raw or steamed briefly so that the nutritional content is maintained.
3. Salmon and sardines
One serving of salmon or canned sardines contains about 200 mg of calcium.Calcium in this fish is usually concentrated in soft bones that can be eaten, so it is very beneficial for bone health.
4. Cereal and seed products
Cereals, pasta, bread, and other foods made from grains can also help increase your daily calcium intake.
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