Yellow Vomiting: This is the Causes and How to Overcome it

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 adequate intake of minerals and vitamins, especially calcium, vitamin C and vitamin D.

Osteoporosis is a common health problem experienced by Indonesians. Researchers from the International Osteoporosis Foundation (IOF) state that 1 in 4 Indonesian women aged 50-80 years are at risk of developing osteoporosis. This is the reason why osteoporosis prevention is very important to do.

Yellow Vomiting: This is the Causes and How to Overcome it

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 Corona virus infection 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 you don't get enough calcium, a person is at risk of experiencing a decrease in bone density, so that their bones become brittle and prone to fractures. This condition is called osteoporosis.

Osteoporosis can also occur when the body is deficient in vitamin D. This vitamin is used to increase the process of calcium absorption. If the body is deficient in vitamin D, calcium absorption is not optimal and calcium levels in the body will also decrease.

Apart from calcium and vitamin D, vitamin C also has a big 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 body's resistance. 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 being damaged by free radicals. It will also protect your body from various diseases and strengthen the immune system.

So, these three combinations of nutrients are able to prevent osteoporosis as well as strengthen the body's immune system.

Source of Calcium, Vitamin C, and Vitamin D

The body does not produce calcium. To meet your calcium needs, you can include the following types of food 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
  • Fortified cereal or biscuits 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
  • Oranges
  • Mango
  • Kiwi
  • Papaya
  • Strawberries
  • Watermelon
  • Broccoli
  • Cauliflower
  • Spinach
  • Green and red peppers
  • Tomato

Foods that contain vitamin D are also not difficult to find. These foods include:

  • Egg yolk
  • Salmon, herring and sardines
  • Packaged tuna
  • Mushrooms

If you can't eat these foods to meet the needs of these vitamins and minerals, you can take supplements to keep your bones healthy and strengthen your immune system.

Choose a supplement that is equipped with organic calcium, vitamin C in the form of esters, and vitamin D for maximum benefits. However, make sure you take the supplements according to the recommended dosage.

It is even better if you consult your 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 for consumption to prevent osteoporosis and strengthen the body's immune system.

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