Calcium and vitamin D, important for bone health. Your body needs adequate supplies of vitamin D to absorb (take) the calcium that you eat or drink in your diet. The recommended daily intake of calcium for adults over 50 years, at least 1000 mg per day. Everyone aged over 50 should also be directed to a sufficient amount of vitamin D per day (800 IU). Protein is also important in your diet and one gram of protein per day per kilogram of body weight is recommended. Summary:
Calcium - you can get 1000 mg of calcium most easily:
Catering 50 g (2 oz) hard cheese such as Cheddar or Edam or one pot of yoghurt (125 g), or 50 Mr. sardines. Bread enriched with calcium soy milk, some vegetables (cabbage, curly, okra, spinach, watercress water) and some fruits (dried apricots, dried figs, and mixed peel) is also a good source of calcium. Butter, cream, soft cheeses do not contain much calcium. Vitamin D - there are only a few foods that are good sources of vitamin D. Approximately 115 g (4 oz) cooked salmon or cooked mackerel provide 400 IU of vitamin D. The same amount of vitamin D can be obtained from 170 g (6 ounces) tuna or 80 grams (3 ounces) sardines (both canned in oil). Vitamin D is also made by the body after sun exposure. Ultraviolet rays in sunlight cause your skin to make vitamin D. Some people over age 50 may need to take supplements if they can not get enough calcium and vitamin D from food or sunlight. In fact, for most people over the age of 65 years, enough vitamin D can only be achieved by taking vitamin D supplements. For this reason, dietary supplement of vitamin D are usually recommended for people over the age of 65 years and for those who may lack vitamin D. For example, people who have poor nutrition, or people exposed to sunlight is limited, for example, those who are largely lasix 40 mg ivp out of the house or a woman's body is always covered by clothing. If you are not sure you should have a calcium or vitamin D supplements, contact your nurse or GP. .
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