Everyday new medical research is coming out explaining the importance of various foods, vitamins, minerals, and what we can do to make sure that we consume enough. But, eating all your vegetables does not seem to be enough these days. Research has shown that Vitamin D is actually a crucial factor in the absorption of calcium. Without enough Vitamin D, your body is unable to absorb all of the calcium that it should.
Together, Vitamin D and calcium are important in developing bone mass and preventing osteoporosis. Making sure that you consume enough Vitamin D and calcium can also help prevent certain cancers including colon cancer.
If you are on a diet to lose weight or to lower cholesterol, you are probably focused on eating low fat meals and lowering your caloric intake. Especially if you are taking any weight loss supplements like Xenical Generic or Phentermine 37.5, which act as appetite suppressants, it is important that you still eat enough nutrients to stay healthy. This means all your vitamins and minerals (including Vitamin D and calcium) and all your food groups.
How can you be sure that you are getting enough Vitamin D and calcium?
As with most vitamins and minerals, the best source is in natural foods. If you can’t get enough of your nutrients from natural food sources, the second best option is to take a multi vitamin that contains Vitamin D and calcium.
Sources of Vitamin D:
One of the most effective ways to make sure that your body absorbs enough Vitamin D is to get about 10-15 minutes of sun exposure each day. This may not be possible in certain climates, especially in the winter. If sun exposure is not a possibility, there are a few natural food sources of Vitamin D including oily fish, liver, and egg yolks. Some dairy or soy products are fortified with Vitamin D as well.
Sources of Calcium:
The highest concentrations of calcium are found in dairy products including milk, cheeses, and yogurts. Calcium can also be found in some fish, nuts, seeds, beans, soy products including tofu, and leafy green vegetables.
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