Importance Of Calcium Intake
Perhaps a hundred times you hear the importance of calcium intake and vitamin D for bones and teeth. Calcium is a mineral found in most parts of the human body is 99 percent in the skeleton. While the other one percent is found in tissues and body fluids that are widely distributed throughout the body.
In order not to experience bone loss in older people, an adequate calcium intake should be from the age of five. Because bone formation and children’s parties reached its peak at the age of 35. Research also shows calcium may increase the size of the child.
Data from the Ministry of Health of Indonesia in 2002 showed the average intake of calcium from Indonesia than 254 mg / day. Enough compared to the standard recommended by the World Health Organization (WHO) is 800 mg / day for children under five years and from 800 to 1000 mg / day for people aged 15-65 years.
Unfortunately, most people are reluctant to drink milk and eat cheese, because no body wants to be fat. No wonder if the prevalence of osteopenia (early osteoporosis) in this country of 41.7 percent. In reality, the people of Indonesia have started to meet the needs of calcium. However, there are still many who do not try to meet their daily calcium needs.
The best way to get calcium in your diet is to consume products made with milk, yogurt, cheese, vegetables, cereals and grains. popular foods like tempeh and tofu also contains calcium, with 124 milligrams and 129 milligrams each.
For calcium to function properly in the body needs vitamin D. Without vitamin D, the human gut can not absorb 10-15 percent of dietary calcium. When sufficient vitamin D, calcium can be absorbed up to 30 percent.
Many studies, exposure to sunlight may increase the production of vitamin D in the skin. However, even though we live in a rich tropical sun, the risk of vitamin D deficiency remains high. “The style of life in urban communities who go to work early in the morning and return in the evening makes us less exposed to sunlight,” said Joan P sump, Kraft Foods regional nutritionist.
The activities mainly in the interior and habits of dress that covers most of the members of the body is also an inhibitor of the entry of ultraviolet rays on the skin. Not to mention the concerns of women in the sunlight that can discolor the skin.
Therefore, take time each day to “rain” the sun, especially morning and evening. According to Joan, the sun can also help improve mood. “We’re depressed or angry, try to enjoy the sun, the heart must be returned with joy,” he said.
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