Perhaps a hundred times you hear the importance of intake of calcium and vitamin D for bones and teeth strong. Calcium is a mineral found in most human body, which is 99 percent in the skeleton. Whereas the other one percent are in the tissue and body fluids will be distributed widely throughout the body.

In order not to experience bone loss in old age, adequate calcium consumption should be done since the age of a toddler. Because bone formation started from the children and reached its peak at the age of 35 years. Research also shows calcium may increase the child’s height.

Data from the Ministry of Health of Indonesia in 2002 showed, the average intake of calcium Indonesia only 254 mg / day. Far enough when compared with the recommended standard of the world health body (WHO) is 800 mg / day for children under five and 800-1000 mg / day for people aged 15-65 years.

Unfortunately, most people are reluctant to drink milk and eat cheese because no body wants to be fat. No wonder if the prevalence of osteopenia (early osteoporosis) in this country of 41.7 percent. In fact people have started to realize Indonesia to meet calcium needs. However, there are still many who do not do anything attempt to cover their daily calcium needs.

The easiest way to get calcium in your diet everyday is to eat products made from milk, yogurt, cheese, green vegetables, grains, and seeds. Foods such as tempe and people know that also contain calcium, each with 124 milligrams and 129 milligrams.

In order for calcium to work properly in the body, we also need vitamin D. Without vitamin D, human intestines can only absorb 10-15 percent of calcium in the diet. When sufficient vitamin D, calcium can be absorbed up to 30 percent.

Numerous studies, exposure to sunlight can increase the production of vitamin D in the skin. However, even though we live in a rich tropical sunlight, vitamin D deficiency risk remains high. “Style of community life in urban areas for work that morning and return after sunset makes us less exposed to the sun,” said Joan P Sumpo, a senior nutritionist from Kraft Foods Regional.

Activities mostly carried out indoors and dress habits that covered most of the members of the body also plays a role inhibiting the entry of ultraviolet radiation to the skin. Not to mention the concerns of women to the sun that can discolor the skin.

Therefore, take time each day to “shower” the sun, especially in the morning and afternoon. According to Joan, the sun can also help us improve mood. “We’re depressed or angry, try to bask in the sun, the heart must be returned cheerfully,” he said.