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Point your new favorite dance partner: calcium and vitamin D. They are essential to keep your bones strong for the future. And review your habits too, they influence more than you think.

HOW MUCH IS CALCIUM IN OUR BONES?calcium and vitamin D

In an adult with a normal weight, about 9 kilos are of bones, of which almost 1.2 kilos is calcium. The bone is composed of hydroxyapatite (calcium phosphate) crystals attached to a network of collagen (protein).

WHAT HAPPENS IF WE LOSE CALCIUM RESERVES?calcium and vitamin D

Remember that calcium is not only necessary to mineralize bones, it acts on other vital parts of the body, and if we do not give the body what it needs every day, it will remove it from reserves. The bones are a good reserve of this material. Calcium and vitamin D help to get strong bones. Keep reading- 5 foods to increase energy level

WHEN DO YOU HAVE TO START TAKING CARE OF THEM? IN MENOPAUSE?

No, from small. What is certain is that when they reach menopause, estrogen decreases. Until then, estrogens are responsible, among other functions, to help the bones do not decalcify. As of menopause, this protective factor disappears and bone mass is more susceptible to losing calcium if its contribution is not adequate.

WHAT FOODS does HELP maintain BONE QUALITY?calcium and vitamin D

Proteins, especially cow’s milk, as it provides the so-called aromatic amino acids (tryptophan, tyrosine …), helping the synthesis of substances that contribute to the formation of bone. Cheeses, yogurts, and milk are the star foods but there are other foods that give you calcium. Calcium and vitamin D help to get strong bones.

IS THERE ANOTHER IMPORTANT MINERAL OR VITAMIN?

Vitamin D, because it facilitates the intestinal absorption of calcium and phosphorus. It comes from salmon, sardines, eggs, butter, cod liver oil. But in this case, not everything is food, sunbathing also helps the body generate vitamin D. Calcium and vitamin D help to get strong bones.

WHAT CAN MAKE OUR BONES WEAKEN?calcium and vitamin D

There are several factors, such as thinness, reaching a postmenopausal age, smoking and a sedentary lifestyle. However, a poor diet is usually the main factor. These are some keys:

There may be a lack of vitamin D due to poor sun exposure, intestinal problems or not consuming enough foods that contain it.

It may be due to excessive consumption of coffee and phosphorus-rich beverages, which demineralize the bones.

TAKE NOTE: KNOW WHERE CALCIUM IS “HIDDEN”calcium and vitamin D

Burgos’ cheese. A portion of this fresh cheese of about 100 g provides about 186 mg of calcium.

Milk. One cup of skim milk provides 290 mg of calcium; and one whole, 276 mg.

Almonds They are one of the most calcium-rich nuts. They provide 250 mg per 100 g.

Sardines in oil. A serving of 100 g of this sardine consumed with a spine represents 382 mg of calcium.

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