Calcium and vitamin D are essential nutrients for maintaining strong and healthy bones. Calcium is a mineral that is important for building and maintaining bone structure, while vitamin D helps the body absorb and use calcium.
Calcium can be found in a variety of foods, including dairy
products (such as milk, cheese, and yogurt), leafy green vegetables (such as
broccoli and kale), and fortified foods (such as orange juice and cereals).
Vitamin D can be found in foods such as fatty fish (such as
salmon and mackerel), egg yolks, and fortified foods (such as milk and cereal).
Vitamin D can also be synthesized by the body when the skin is exposed to
sunlight.
In Nepali food, some sources of calcium include milk,
yogurt, and cheese. Some sources of vitamin D include fatty fish, egg yolks,
and fortified foods. It is also possible to get vitamin D through sunlight
exposure.
It is important to consume a balanced diet that includes a
variety of nutrient-rich foods to ensure adequate intake of calcium and vitamin
D. It is also important to discuss any concerns about bone health with a
healthcare provider, as individual needs may vary based on a variety of
factors, such as age, weight, and medical history
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