Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium.
Vitamin D also plays an important role in bone health. Vitamin D is added to cow’s milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. If you don’t eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement
For vegetarians who do not consume dairy products, there is also a risk of calcium deficiency. So there are several alternatives to fill the Ca intake:
• Replace cow’s milk with soy milk enriched with calcium
• Drink water rich in calcium
• Expose yourself to the sun to synthesize vitamin D
• Do not consume too much coffe, tea, colas …
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