| Nutrients promote bone health |
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| Saturday, 28 June 2008 | |
 In addition to strengthening bones, calcium is needed at several vital functions. Virtually every cell in our bodies, including those of heart, nerves and muscles, need calcium to function properly. If the body is functioning well, the quantity of calcium in the blood must remain relatively constant. To do this, we must regularly consume enough calcium, otherwise the blood will look directly into the bone. What is the role of magnesium on bone health? Magnesium plays a major role in bone homeostasis. A magnesium deficiency can be a risk factor for developing osteoporosis. However, more research is needed before making recommendations about the magnesium supplementation. Magnesium is abundant in food, adequate food and usually provides the necessary quantities. How can I get any vitamin D I need?
* Vitamin D is needed to help our body to absorb calcium from food. For this reason, vitamin D plays an important role in maintaining bone health and prevention of osteoporosis. * Even if produced by the ultraviolet rays of the sun grow skin to produce the Vitamin D, the location of Canada to make sure this phenomenon is ineffective for almost half of the year. The use of sunscreen blocks the effects of UV rays. Aging also causes the reduction of the effect of UV light. * Given that the sun's rays are an unreliable source of vitamin D for a large part of the year, a daily food source of vitamin D is important. Children and adults up to age 50, need about 200 IU of vitamin D per day, 400 IU are recommended for adults aged 51 to 70 years; adults 70 years or more need 600 UI1. Is the sun's rays allow our skin to synthesize enough vitamin D? Vitamin D is essential for strong bones. When exposed to the sun, our skin synthesizes vitamin D. In addition, Canada, from October to April, the angle of the sun is not conducive to the synthesis of vitamin D. Moreover, sunscreens that are used, especially during the summer season, blocking the sun's rays that allow the synthesis of vitamin D through the skin. You need to be exposed to the sun about 15 minutes per day during April to October to produce enough vitamin D. How do I know if I get enough vitamin D? Vitamin D helps the body use calcium and phosphorus, two minerals used to build bones. Foods containing vitamin D are enriched milk, fatty fish such as salmon and sardines, and egg yolks. Given our northern climate, getting enough vitamin D can be a real problem for Canadians. Between October and April, the sun's rays are not strong enough to be able to produce enough vitamin D. You must therefore make sure your diet gives you vitamin D needed. During the summer, 10 to 15 minutes of sunshine on your arms and your face two to three times a week, should allow you to produce enough vitamin D to meet your needs. As it is a fat-soluble vitamin that s'emmagasine in body fat, you can always draw on your reserves when you do not have enough sun or you do not drink milk. |
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| Last Updated ( Sunday, 29 June 2008 ) |
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