Calcium is an essential element for building bones and teeth in the human body. The more people are interested in getting the calcium component from their natural sources, the more it helps to build a strong, healthy and healthy body, and I need to resort to nutritional supplements. D is not as important as the calcium component; calcium is useless without vitamin D. Vitamin D helps the body absorb calcium into bones and help keep it strong and healthy.
Calcium Sources
It is known that the eggs and milk and dairy products and dairy products are the main source of calcium, but these sources of animal sources are almost equally important, including: green leafy vegetables, and these vegetables Chinese cabbage, broccoli, spinach and turnips, and some fruits such as figs, It was fresh or dried, as were the nuts, citrus, almonds and sesame seeds.
In addition to plant sources, canned fish are a good source of calcium, for example sardines and salmon, which are soft-shell fish. Cereal products such as bread, pastries and pastas are not rich in calcium, but they add a large amount to the diet, as they make up the bulk of the meal in most people, ie, they are eaten heavily and in large quantities and different forms.
There are also so-called fortified foods, the processed foods that add calcium, such as breakfast cereals and some drinks.
Sources of vitamin D
Canned milk products typically contain an added amount of vitamin D, as are cereal products, orange juice and yoghurt. Vitamin D is also found in eggs, beef liver, and some fish such as salmon, sardines, tuna and swordfish. However, the sun is the main source of vitamin D, where the human body, and mammals in general, can make enough of it when moderate and regular exposure to sunlight, which is already recommended by pediatricians to help them build a healthy body and prevent the softness of bones.
Healthy and balanced food should contain enough calcium and vitamin D. Both ingredients can be obtained by dietary supplements. Calcium supplementation is usually associated with vitamin D. It is always advisable to consult your doctor and perform the necessary tests to determine if a person needs supplements. Food and determine the appropriate dose according to them.