Calcium and vitamin D are important minerals for bone health. How do calcium and vitamin D work together to keep your bones strong and how much should you get?

Bones serve as a framework for the body, internal organs , and are a place for muscles and tendons to attach for movement. They are also a source of red blood cells from the bone marrow and a storehouse of minerals, especially calcium, which is used in various systems such as muscle and nerve 
function and to provide strength to bone tissue.

To maintain strong bones and prevent osteoporosis , it is necessary to get enough calcium from food to maintain blood calcium levels from dropping below normal levels, causing the body to have to extract calcium from the bones for use, as well as having sufficient vitamin D levels to help absorb calcium from the intestines into the bloodstream.

Dairy products such as milk, cheese and yogurt are an important source of calcium because they are high in calcium. Eating just a small amount is enough. In addition, low-fat dairy products contain the same amount of calcium as full-fat dairy products.

Bones need vitamin D to help absorb and regulate calcium levels, as well as to help build muscle strength. When the skin is exposed to sunlight, particularly UVB rays, it stimulates the body to create vitamin D. With just a short period of exposure to sunlight, the body can create sufficient vitamin D without the risk of sunburn. Sun exposure may not be suitable for some people, UFABET, depending on the season, location, age and skin color. 

Foods and drinks that are high in vitamin D include: Orange juice, milk fortified with vitamin D, Sea fish such as salmon and mackerel, Canned tuna, Vitamin D fortified cereal, Cod liver oil. Normally, our skin can still produce vitamin D by itself when exposed to sunlight. However, we should not get too much sunlight because it may increase the risk of skin cancer. 

To maintain strong bones and prevent osteoporosis. It is necessary to get enough calcium from food to maintain blood calcium levels from dropping below normal levels. Causing the body to have to extract calcium from the bones for use. As well as having sufficient vitamin D levels to help absorb calcium from the intestines into the bloodstream.