Healthline
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Calcium must be saved, it cannot be instant, and the source is not only milk.
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GridHEALTH.id – Milk is indeed the source calcium. But calcium not only found in milk.
Therefore there is the question, “Is milk alone enough to prevent osteoporosis at a later time?”
Also Read: Women are 4 times vulnerable to osteoporosis, here are 5 ways to maintain and improve bone health
Reporting from hsph.harvard.edu, the need for calcium per day is 1,000 milligrams for adults aged 19 years to 50 years as well as for pregnant and lactating women.
“There are already standards for calcium in the body. When the body gets less calcium intake, the body will get calcium from the bones,” said Dr. Suci Sutinah, Medical Advisor of PT Bayer Indonesia in the talk show ‘Prevent Osteoporosis Early With Yoga’ which was held by Bayer with Lock & Lock on Wednesday, 16 October 2019, in the South Jakarta area (GridHEALTH.id; 20 Otober 2019).
If it happens continuously, the bones will be porous.
In order to prevent this from happening, early prevention must be done, especially before the age of 30 years.
Remember, the body needs at least 1,000 mg of calcium every day.
Adequacy of calcium will also be used not only for bones, but also to make the heart and brain work better.
For that, Suci added that before the age of 20, you should consume lots of foods that contain calcium so that reserves are stored, such as cheese, milk and yogurt, as well as foods high in calcium.
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“Calcium is like saving money, because our body is not a sponge given direct absorption of water. Therefore, calcium intake should start early, even in pregnancy,” added Suci.
Especially at the age of 30 years, the body’s absorption of calcium decreases. Meanwhile, the symptoms of osteoporosis cannot be seen and felt before events such as falls or fractures.
It is important to remember, according to dr. Marudut (GridHEALTH.id; 14 September 2019), Calcium is not only important for bones, but is also necessary for normal metabolism in the body.
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When a person is deficient in calcium, then the body will take calcium reserves from several places for metabolism.
Where did it come from? savings from teeth and bones for normal metabolic needs, “said Marudut.
If this is taken continuously without being balanced with adequate calcium intake, it will have an impact on porousness. Teeth slowly fall out while bones are getting smaller.
However, to really avoid osteoporosis, it turns out we can’t just rely on calcium from milk alone.
Several things are needed to support calcium in maintaining bone density and avoiding osteoporosis, as reported by dietitians.ca, there are several patterns of life that must be done and changed from ourselves.
Details can be clicked on GridHEALTH.id by title; “It turns out that drinking milk is not enough to prevent osteoporosis”, or click on HERE.
In addition, we shouldn’t just focus on milk to meet our calcium needs.
A line of this food, launch nakita.id (October 22, 2020), you can even get calcium.
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1. Fish
Who says this vegetable protein source cannot provide calcium intake?
In fact eat fish like salmon, sardines, mackerel, every day to get your daily intake of calcium.
Especially if the fish is cooked until the bones become soft and can be eaten.
2. Spinach
One of the green vegetables that contain lots of calcium is spinach.
Even not only calcium, spinach is also a vegetable source of natural minerals such as iron.
Eating spinach regularly can provide calcium like milk.
3. Oranges
If the fact is that oranges are one of the fruits that are rich in vitamin C, of course you are familiar right?
It doesn’t stop there, oranges are also an excellent source of calcium!
Especially if the oranges are eaten fresh or juiced without adding sugar.
4. Almond
Nuts like almonds are rich in calcium.
Either consumed directly as a snack, added to food dishes, or made into almond milk.
Also Read: The Death of Covid-19 Patients Increased Two Times in People with Osteoporosis, Really?
Therefore, it’s no wonder that almond milk is an alternative for people who can’t consume milk.
5. Sesame seeds
Sesame seeds and chia seeds are rich food sources of calcium.
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Add this to smoothies or salads and eat it regularly for the growth of strong bones and teeth.
A series of these foods if consumed regularly and combined with green vegetables and other proteins will certainly provide the equivalent of a glass of milk calcium.
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