The best thanks to get more calcium is from your diet. you almost certainly already know that dairy products -- like milk, cheese, and yogurt -- provide calcium. Other foods that are high in calcium include:
- Spinach
- Kale
- Okra
- Collards
- Soybeans
- White beans
- Some fish, like sardines, salmon, perch, and rainbow trout
- Foods that are calcium-fortified, like some fruit juice , oatmeal, and breakfast cereal
- Foods that provide vitamin D include:
Fatty fish, like tuna, mackerel, and salmon
Foods fortified with vitamin D , like some dairy products, fruit juice , soy milk, and cereals
- Beef liver
- Cheese
- Egg yolks
To get vitamin D from food, fish may be a good option. Three ounces of cooked salmon has quite 450 international units (IU).
How Much does one Need?
Here's what proportion calcium and vitamin D you would like a day , consistent with the Institute of drugs .
Calcium
- Children 1-3 years old: 700 milligrams (mg)
- Children 4-8 years old: 1,000 mg
- Children 9-18 years old: 1,300 mg
- Adults 19-50: 1,000 mg
- Women 51 to 70: 1,200 mg
- Men 51 to 70: 1,000 mg
- Women and men 71 and over: 1,200 mg
Vitamin D
- Age 1-70: 600 IU
- Age 71 and older: 800 IU
Your doctor may recommend higher levels of calcium and vitamin D , especially if you are not getting enough of them or are in danger for osteoporosis.
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