Calcium, vitamin D, and exercise: the bone-building team۔
Calcium and vitamin D are essential for strong bones and general health. Essential tips for daily vitamin D and calcium intake۔It is very important to make the growing bones strong. Good nutrition and exercise prevent bones from weakening. Calcium and vitamin D are two essential components that help in making bones strong and energetic
What is calcium?
Most of the calcium found in your body is in your teeth and bones. Calcium is also found in the blood, which is very important for the body
Your bones act as a bank. As much calcium as you eat, it gets deposited in your bone bank. The bone bank supplies the blood with as much calcium as is needed to keep its levels normal. It is important to eat calcium-rich foods to keep blood levels balanced and bone strength strong.
Why Vitamin D?
Like calcium, vitamin D is also essential for bone growth. It helps your baby absorb the calcium he gets from food. Vitamin D is also called the "sunshine" vitamin. Your body with the help of the sun
Gets vitamin D. By standing under the sun for ten to fifteen minutes in summer, vitamin D is obtained according to the body's requirement
It is very important to get vitamin D through diet and supplements. In the winter, you stay indoors most of the time, and in the summer, sunscreen blocks vitamin D.
Vitamin D deficiency is common in some communities, especially in children
You won't get enough vitamins if:
If your skin is dark in color and contains melanin that inhibits vitamin D production
If you live in a community in the northern region. To these people for a long time
Remember that regardless of skin color, you need to get vitamin D from your diet no matter where you live.
Recent research suggests that the recommended daily intake of vitamin D may not be sufficient. Very few foods contain vitamin D, so it is important to take vitamin D supplements. The same page will go down and tell you which foods are high in vitamin D. To find out how much vitamin D you need, read the table below and consult your doctor. Consult a pharmacist, nurse, or dietitian
A dietician will advise you on how much vitamin D you need based on your medical condition and medication dosage.
Recommended daily dose as per dietitian. IU
How much vitamin D is needed in a day?
How much vitamin D is needed in a day?
The chart below will show how much vitamin D and calcium intake is required for young and old children. Calcium is measured in milligrams (mg) and vitamin D in international units (IU).
Vitamin D, an element of omercalcium
One to three years
500 mg
200 IU
Four to eight years
800 mg
200 IU
Nine to eighteen years
1300 mg
200 IU
Ways to Get Calcium
Use milk instead of water while making soup yadlia
Make a “smoodi” with dhi, fruit and milk
Drink chocolate or strawberry milk
Drink calcium mixed milk
Eat fresh fruits dipped in dhi and raw vegetables in cream cheese
Eat dhi or pudding instead of dessert or snack
Eat calcium-rich snacks such as cheese cubes, crackers, tatties, cereal, and almonds
Eat lightly salted cooked soybeans
Add cheese to soups and broths
Food sources of calcium
Today's Challenge Check the one you like below. Try to eat these snacks daily
Important point: Consider the amount of food you eat below to determine how much calcium you need
Best Choices: 200 to 300 mg of calcium per meal is essential
food
Amount
Calcium-Mg
Full cream, 2%, 1%, skim-chocolate milk, sugar-free milk
One cup (250 ml)
300
Calcium-rich soy milk—like silk
One cup (250 ml
300
Calcium-fortified malt juice such as Tropicana or President's Choice
One cup (250 ml
300
Soybeans, cooked, not edamame
Two cups (500 ml
350
Roasted soybeans
One cup (250 ml
240
Danaan fruit dhi
One cup is 170 grams
200
The best choice. Each of the foods listed below contains up to 200 mg of calcium
Dietary Calcium-mg
Cheddar cheese
One ounce
200
Mozzarella, coulis or marble cheese
One ounce or 28 grams
150
Seventeen things
¾ ounce stick
150
Cheddar, processed spread
Two teaspoons-30 ml
180
Cream of soup cooked in milk, cream of mushroom, broccoli or chicken
One cup or 250 grams
170
Canned salmon, bone-in
3 ounces or 85 grams
190
Sardine fish
4 (3 oz or 92 g)
250
Slice processed cheese
2 slices
150 to 200
Pancakes and waffles made in milk
3
140
Yapplet Lucy
ML 200
200
The Lassi name of Petit Danan is Danimals
ML 93 or 100 g
100
Mini Go or Little Dinan
60 grams
150
Tofu mixed with calcium
A cup- 3/1- 2 ounce
125
Pudding, chocolate or vanilla
2/1 cup or 99 grams
105 to 120
Oh my god
4/1 cup or 60 grams
100
Almond Butter – 100% crushed almonds
½-2 tablespoons or 35 mL
80
Hazel Nut, Brazil Nut
2/1 cup or cram 125
110
Cereals with calcium like golden grahams, honey nuts, cherries
4/3 cup or 175 mL
100
Frozen yogurt plain
2/1 cup or 125 mL
100
Jaggery juice
L 15
170
The best choice. Each of the foods listed below contains up to 100 mg of calcium
food
Amount
Calcium-Mg
Macaroni and cheese craft dinner
2/1 cup or 125 mL
200
Ice cream
2/1 cup or 125 mL
85
Dried figs
3 numbers
80
Orange
A middle one
55
Parmesan cheese
For 15
55
Condensation of the yap late tube
60 grams or one tube
60
Pancakes or waffles frozen
2
40
Tahini or sesame butter
A tablespoon or 15 ml
60
Cooked Broccoli
2/1 cup ml 125
40
Black is ripe
4/1 cup or 60 mL
45
Tartila Chips
12 chips or 50 grams
60
Corn Tortilla
From one to six inches or gram 25
40
Common molasses
A teaspoon or ml. 15
40
Cream cheese
One tablespoon or 15 mL
20
Vitamin D in the diet
This chart shows foods rich in vitamin D
food
Amount
Vita min d-iu
Salmon Cane, Calabi
One ounce or 28 grams
130 to 215
Egg with yolk
1
20
The milk
One cup or 250 ml
100
The malt juice is made by Minute Maid with Vita Min D
One cup or 250 ml
100
A soy or rice drink such as Khsilk or Sogud
One cup or 250 ml
100
Inside a can of light tuna
One cup or 28 grams
70
Fortified margarine
Two tablespoons or 10 ml
60
Sardine fish
One ounce
75
Extra calcium
While diet is the best source of calcium, supplemental calcium is sometimes needed. Before starting any additional medication, be sure to consult your doctor, pharmacist or dietician and tell them what other medications you are taking.
To get a good result.
Be careful not to take extra calcium with other medications as it will reduce the effectiveness of other medications. For example, calcium will reduce the effectiveness of iron and antibiotics
Do not take more than 500 mg of elemental calcium at one time
Other measures?
Don't have pop or soda more than once a day, have milk or a smoothie made with milk instead. Malt juice with calcium can also be taken
When you use all these things, it helps in strengthening the bones as well as the muscles. Any weight-bearing activity or exercise that puts weight on the feet and legs is good, including walking, running, dancing, climbing stairs, and skating. Do not forget to consult your doctor before starting any exercise
You and your family
In addition to strengthening your bones, your family can also help make your bones stronger
Your family can do that
Eat calcium-rich foods when eating together
Drink milk with every meal
Eat snacks full of calcium
Exercise well
Calcium, vitamin D, and exercise: the bone-building team
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