Saturday 28/June/2025 – 04:02 AM
A new study revealed that exercising and exercises are among the best ways to take care of your public health.
The benefits of calcium
According to the Sun’s website, with age, bones and joints are subject to significant changes, and their density decreases, especially in women who have reached menopause you can improve bone density by including the basic nutrients in your diet.
Calcium
Calcium is one of the best microfinances that help to strengthen the bones, and you should include it in your daily diet through natural foods such as milk, yogurt, canned fish, dark leafy vegetables, soybeans and supplements.
According to the study, the recommended daily quantity of calcium increases for the age of 50, due to the increased risk of bone loss.
Vitamin D
One of the vitamins is important to the health of your bones, as it helps to absorb calcium, and according to experts, the maximum recommended daily of vitamin D is 100 micrograms, or 4000 units
Sitting in sunlight is enhanced every day for at least 10-15 minutes after using sunscreen to help your skin make the most of vitamin D in your body.
And you can also get enough vitamin D from some foods, such as:
Fatty fish
magnesium:
The presence of an adequate amount of magnesium in the body is very important for bone health, and according to experts, there are about 60% of magnesium in the body in the bones and the recommended nutritional amount of magnesium per day ranges between 400 and 430 mg for men, and 310 and 320 mg for women.
