As we age, bones lose a lot of tissue which makes them brittle and brittle. In the medical world, this condition is known as osteoporosis.
Osteoporosis can also be experienced by people who are still young. That is why it is important to maintain bone health as early as possible. One way is to meet the needs of vitamins for bones.
1. Vitamin D
Vitamin D helps the absorption of calcium in the body. Without this vitamin, the calcium absorption process will not run optimally. As a result, the body will lack the calcium needed to maintain bone strength.
Ideally, the body needs about 400-800 IU of vitamin D in a day. To meet the needs of this vitamin, you are advised to eat foods, such as egg yolks, beef liver, milk and its processed products, sardines, and tuna.
You can also bask in the sun, to help the body form vitamin D, but not too long so that the skin does not burn.
2. Vitamin K
Meeting the needs of vitamin K can also help the process of bone formation and optimize calcium absorption.
The need for vitamin K varies from person to person. Men need about 120 micrograms of vitamin K per day, while women need about 90 micrograms. You can meet your vitamin K needs by eating vegetables, such as spinach, kale, and broccoli,
3. Vitamin C
Not only serves to boost the immune system, vitamin C is also good for bones. This vitamin can help the body form collagen which is useful for bones and teeth.
At least, the body needs 500 milligrams of vitamin C every day. You can meet the needs of this vitamin by eating fruits, such as oranges, kiwis, strawberries, mangoes, papayas, and cantaloupe.
4. Vitamin B12
The type of vitamin that can also help maintain bone health is vitamin B12. If the body lacks this vitamin, it can trigger bone loss and make bones brittle.
The need for vitamin B12 for adults is about 2.5 micrograms per day. To meet the needs of this vitamin, you can consume milk and its processed products, chicken, eggs, fish, and oysters.
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