We all need the energy and nutrients that food provides for our bodies to work properly.
We eat to maintain growth and tissue repair for healthy bodies, to have the energy to carry out a variety of activities and to keep us warm.
Do you know that you only have until you are 28 years of age to store all the calcium you need for you life?
Calcium and vitamin D are needed for the development of strong, healthy bones. Their role is to:
- promote calcium absorption
- improve muscle strength
- improve immune function
- reduce inflammation.
- maintain sufficient blood levels of phosphorous and calcium to support bone formation, mineralization, growth and repair.
How can you build your calcium levels? Eat the following.
- green leafy vegetables
How much calcium do you need? It depends on your age.
This calculator will give you precise information about all of your nutritional needs including calcium.
How can you make sure you have enough Vitamin D? Eat well and make sure you spend time in the sunshine.
Vitamin Dis manufactured in the skin when it is exposed to ultra-violet light from the sun.
Just 10-15mins of sun exposure (following ‘sun-safe’ guidelines) three times a week is enough for the body to produce adequate Vitamin D. Most of us obtain our vitamin D requirements from this process, and only a small amount of exposure is required.
Best sources of Vitamin D
We need to balance our risk of skin cancer from too much sun exposure with the benefit of maintaining adequate vitamin D levels. In Australia, sensible sun protection does not put people at risk of vitamin D deficiency.
Refer to the Cancer Council website for further information about vitamin D and sun exposure.