Ktchan Healthy Lifestyle

Perhaps hundreds of times you hear the importance of calcium and vitamin D for strong bones and teeth. Calcium is a mineral that most present in the human body, namely 99 percent were in the skeleton. While the other one percent is in the tissues and body fluids which will be widely distributed throughout the body.

In order not to experience bone loss in older people, an adequate calcium intake should be done since the age of five. Because bone formation begins in childhood and peaks at age 35.Research also shows calcium may increase the size of the child.

Data from the Ministry of Health in 2002 showed the average intake of calcium in Indonesia only 254 mg / day. Far enough from the recommended standard of the World Health Organization (WHO) is 800 mg / day for toddlers and 800-1000 mg / day for those 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 fact, Indonesia has begun to realize the community to meet calcium needs. However, there are still many companies do nothing to meet their daily calcium needs.

The best way to get calcium in the diet is to eat products made from milk, yogurt, cheese, green vegetables, whole grains, and seeds. The food people like tempeh and tofu also contains calcium, respectively 124 and 129 milligrams milligrams.

To calcium to function properly in the body, we also need vitamin D. Without vitamin D, the human intestine can only absorb 10-15 percent of calcium in the diet. When enough vitamin D, calcium can be absorbed up to 30 percent.

Various studies, exposure to sunlight can increase the production of vitamin D in the skin. However, even if we live in a tropical country rich in sunlight, vitamin D deficiency risk remains high.”The lifestyle in urban communities who leave work early in the morning and return after sunset makes us less exposed to the sun,” said Joan P Sumpo, senior nutritionist Regional Kraft Foods.

Activities that are conducted mainly wear a closed room and practice covering most of the body also help to prevent the entry of ultraviolet radiation on the skin. Not to mention the concerns of women in the sunlight that can discolor the skin.

Therefore, take time each day to “shower” the sun, especially morning and afternoon. According to Joan, the sun can also help us to improve mood. ”We are depressed or angry, try to bask in the sun, the heart must be re-cheerfully,” he said.