Contents:
- Medical Video: Top 3 Minerals for Fasting & a Low Carb Keto Diet
- The amount of calcium needed is based on age
- Where can I get calcium?
- Not only calcium, 3 vitamins are also important for bone health
- Vitamin B6
- Vitamin C
- Vitamin D
- Choose a good supplement so the bones stay healthy
Medical Video: Top 3 Minerals for Fasting & a Low Carb Keto Diet
Calcium is needed by the body to maintain bone strength. Each age also has different calcium requirements to maintain bone density. Then, how much calcium is needed for each age? and what is only calcium needed to maintain bone strength? Check out the review below.
The amount of calcium needed is based on age
In fact, 99% of calcium in the body is found in bones and teeth. When a person does not get enough calcium, there will be many conditions that can occur, ranging from osteoporosis, osteopenia, hypocalcemia, and stunted growth for children.
Therefore, daily calcium must always be fulfilled, from food and supplements, especially when you fast. Next is the calcium requirement at fasting per day based on age, according to the Nutrition Adequacy Rate issued by the Indonesian Ministry of Health:
Children
- Ages 4-9 years: 1000 milligrams
- Ages 10-18 years: 1200 milligrams
Adults
- Ages 19-29 years old: 1100 milligrams
- Age 30-80 years: 1000 milligrams
Pregnant and lactating mothers
- Add as much as 200 mg of calcium from the recommendation per age. For example, a pregnant woman is 27 years old, it is recommended to fulfill 1100 mg of calcium plus 200 mg of calcium per day.
Actually, calcium needs when fasting are not much different from the needs of the usual day. But indeed there are many people who cannot fulfill these calcium needs when fasting because of a changing lifestyle.
Where can I get calcium?
Sources of calcium can be found in some foods such as:
- Cow's milk (1 cup): 240 milligrams of calcium
- Yogurt (1 cup): 200 milligrams of calcium
- Cheese (small piece): 396 milligrams of calcium
- Broccoli (a lump): 34 milligrams of calcium
- ¾ cup of beans: 93-141 milligrams of calcium.
Apart from in food, calcium can also be found in supplements. When fasting, people do tend to have a narrower meal time.
So, besides entering foods high in calcium to the meal menu of sahur and breaking fast, the use of supplements can also be an option. Calcium supplements can help the body meet calcium needs.
Not only calcium, 3 vitamins are also important for bone health
Besides calcium, it turns out there are other nutrients needed to maintain bone health when you fast. Nutrients needed also in addition to calcium are vitamin B6, vitamin D, and also vitamin C.
Vitamin B6
Vitamin B6 is a cofactor of more than 100 enzymes, so the presence of vitamin B6 can accelerate metabolic reactions in the body.
Reported in the 2013 Medical World Reflection Journal, vitamin B6 deficiency has been shown to affect bone strength. As a result, your risk of experiencing a fracture due to a fall will increase.
Vitamin C
The function of vitamin C in the body is for antioxidants, helps defense the immune system, helps absorb iron and some proteins including collagen which is one component of bone filling. Formation of collagen is what plays a role in bone density.
Reported on the Livestrong page, Vitamin C serves to optimize the function of osteoblast cells. Osteoblast cells are the forerunners of new hard bones that will make bone tissue more dense.
This function can work well if supported by adequate intake of vitamin C, calcium and vitamin D. The need for vitamin C in adolescents and adults is 75-90 mg per day, according to the Nutrition Adequacy Rate issued by the Ministry of Health.
Vitamin D
The body also needs vitamin D to maintain bone strength. Reported on the National Institutes of Health page, without adequate vitamin D in the body, a person cannot form the calcitrol hormone adequately.
Without enough calcitrol hormone, the absorption of calcium in the body from the food that enters will be hampered. If this is the case, the body finally has to take calcium that the body needs from bone, not from food that enters the body.
Over time, calcium in the bones that are gone eroded will weaken the condition of the bone. The process of forming new bones is also disrupted. Bones will become more porous and risk being broken.
Well, then, in maintaining bone strength, vitamin C, vitamin D, and vitamin B6 must also be sufficient so that all new bone cell formation processes continue to run smoothly. If the bones can regenerate properly, the bone density will be maintained and the bones will become stronger.
Choose a good supplement so the bones stay healthy
When fasting, your meal time will certainly change from usual, tends to be shorter than usual. Well, to meet all the needs of the body that are still many, wrong or the solution is to take supplements.
In order to maintain bone strength, choose supplements that not only contain calcium, but also contain all three substances needed for bone health.
Well, supplements that can meet these body needs are contained in supplements CDR. In supplements CDR there is a complete combination of calcium, vitamin D, C and B6, so that bone health can be maintained during fasting.
You can take it after eating sahur or after dinner. One day, enough, the CDR can help maintain bone health along with the food sources you eat at dawn and breaking fast. CDR can also be consumed by children aged 12 years and over who have the highest calcium requirements among other age groups.
