Maintaining bone health to avoid osteoporosis and strengthening the body's immune system are two things that should not escape your attention. One way is to have sufficient intake of minerals and vitamins, especially calcium, vitamin C, and vitamin D.
Osteoporosis is one of the common health problems experienced by the people of Indonesia. Researchers from International Osteoporosis Foundation (IOF) states that 1 in 4 Indonesian women with an age range of 50-80 years is at risk of developing osteoporosis. This is the reason why prevention of osteoporosis is very important to do.
In addition, strengthening the body's immune system should not be ignored, especially in the current COVID-19 pandemic situation. A strong immune system can protect the body from infection with the Corona virus and other health problems.
Benefits of Calcium, Vitamin C, and Vitamin D to Prevent Osteoporosis and Strengthen the Immune System
Calcium is a mineral that has a major role in maintaining healthy bones and teeth. When not getting enough calcium intake, a person will be at risk of experiencing a decrease in bone density, so that the bones become brittle and prone to fracture. This condition is called osteoporosis.
Osteoporosis can also occur when the body lacks vitamin D. This vitamin is useful for increasing the absorption of calcium. If the body lacks vitamin D, calcium absorption is not optimal and calcium levels in the body will also decrease.
In addition to calcium and vitamin D, vitamin C also has a major influence on bone health. Vitamin C plays a role in the production of collagen, a protein that is part of the bone structure. By meeting the intake of vitamin C, bone density will increase and you will avoid osteoporosis in the future.
More than that, these nutrients are also known to strengthen the immune system. Calcium is known to play a role in activating immune cells to fight disease-causing germs, including viruses. Likewise with vitamin D, this nutrient can also increase the body's immune response. Vitamin D can also help prevent respiratory infections.
In addition, vitamin C is also an antioxidant that can prevent body cells from damage caused by free radicals. It will also protect your body from various diseases and strengthen the immune system.
So, the three combinations of these nutrients can prevent osteoporosis while strengthening the body's immune system.
Source of Calcium, Vitamin C, and Vitamin D
The body does not produce calcium. To meet calcium needs, you can include the following types of foods and drinks in your daily menu:
- Milk and its processed products, such as cheese and yogurt
- Green vegetables, such as kale, spinach, and broccoli
- Sardines and salmon
- Cereals or biscuits fortified with calcium
Meanwhile, vitamin C is found in many fruits and vegetables. The following is a list of food sources of vitamin C that you can consume:
- Guava
- Orange
- Mango
- Kiwi
- Pawpaw
- Strawberry
- Watermelon
- Broccoli
- Cauliflower
- Spinach
- Green and red peppers
- Tomato
Foods that contain vitamin D are also not hard to find. These foods include:
- Egg yolk
- Salmon, herring and sardines
- Packaged tuna
- Mold
If you can't eat these foods to meet the needs of these vitamins and minerals, you can take supplements to maintain bone health and strengthen the body's immune system.
Choose supplements that are equipped with organic calcium, vitamin C in the form of esters, and vitamin D to get maximum benefits. However, make sure you take the supplement according to the recommended dosage.
It is even better if you consult a doctor first before taking any supplements, especially if you have certain health problems. You can also ask for advice on healthy foods that are good to eat to prevent osteoporosis and strengthen the body's immune system.
