Keep the intake of vitamins for bones to prevent osteoporosis

Osteoporosis or bone loss can occur to anyone, including young people. Therefore, self awareness is needed in meeting the intake of vitamins for bone to prevent osteoporosis. Weakening of bone strength can cause bones to break easily and brittle. This condition is generally painless, with the exception of vertebral fractures that can cause long-term (chronic) pain. Not only fractured or broken bones, some elderly osteoporosis sufferers have a bent posture. Or bending the bone toward the front. This condition generally occurs when the spine is broken. So that the bones are bent because they are no longer able to sustain weight.

Keep Vitamin for Bone Early

The vitamin needed for bones is vitamin D. The intake of vitamin D is needed by the body to maintain bone and muscle strength. Without vitamin D, calcium absorption is not able to take place properly. As a result, the body loses important compounds that prevent bone loss or osteoporosis. An easy and practical way to get vitamin D intake is through sun exposure. Do not forget, multiply to consume types of healthy and nutritious foods. A study states that the content of vitamin D and calcium can increase bone density for women who have entered menopause. The benefits of vitamins for bones can also help cure rickets. Patients with vitamin D deficiency generally have characteristics such as:

• Rare exposure to the sun
• Above 50 years old
• Have kidney disease
• Intolerance to lactose (milk)
• Dark skin
• Applying the strictest diet by eliminating the consumption of meat, fish, eggs, poultry, and dairy products into the diet or called vegan, and
• Newborns who are only given breast milk intake.

Patients who have low vitamin D levels generally need to take vitamin D supplements.

How much vitamin D does the body need?

Children and adolescents aged 9-18 years need 600 units of vitamin D (IU) per day (1 IU is equal to 0.025 micrograms of cholecalciferol or ergocalciferol). Adults 50 and under need 400-800 IU of vitamin D per day. For ages over 50, you need to take 800-1,000 IU of vitamin a day. The levels of vitamin D in the body should not exceed 4,000 IU a day because it can increase the risk of kidney stones. Consult your doctor about the amount of vitamin D needed to avoid the effects of vitamin D deficiency.

List of Foods Containing Vitamin Intake for Bones

Want to have healthy and strong bones? The key is to eat nutritious foods that contain vitamin D and calcium. This nutrient is useful for the body as we get older and the weakening of bone density. Consumption of vitamins for bones, especially vitamin D and calcium, can prevent bone loss due to osteoporosis. Here are some types of foods fortified with vitamins for bones, including:

• Egg
• Dairy products, cheese and yogurt
• Sardines, salmon and tuna
• Spinach
• Orange juice.

Inadequate need for vitamin intake for bones to prevent bone health problems, such as osteoporosis. You can experience vitamin D deficiency or deficiency if you are rarely exposed to sunlight or consume less types of foods that contain vitamin D. Also balance vitamin D intake by exercising regularly so that bone function remains strong and healthy.