As we are about to have sunny weather, I would like to give a brief reminder about our popular vitamins and minerals, Vitamin D and Calcium.
Vitamin D
The first year of babies is very important in terms of physical development. Every baby fed with breast milk is healthy. The only vitamin that is insufficient in breast milk is vitamin D and it needs to be supplemented externally. Babies up to 12 months need 400 IU of vitamin D per day.
Vitamin D is what enables calcium to be absorbed from the intestines, pass into the bloodstream and settle in the bones. Less than 10% of the daily requirement is taken with food. The rest is synthesized from the skin by sunlight. For this, bare skin must come into contact with sunlight. Sunbathing behind glass, through clothing, or with sunscreen creams is not sufficient for the synthesis of vitamin D from our skin. In suitable weather conditions, exposing babies to the sun for 10-15 minutes, with their hands and feet bare and with a hat on, is sufficient for the synthesis of vitamin D.
Egg yolk, liver, fatty fish, fish oil and butter are foods that contain vitamin D.
Calcium
Calcium balance in the body is adjusted in different organs by hormones and enzymes. This balance remains intact with calcium intake as much as we need daily.
An average adult body contains 1200 grams of calcium, and 99% of it is in the bones. Calcium is responsible for the contraction of the heart muscle and all other muscles.
Vitamin D is an important vitamin for calcium absorption in the body. Therefore, in vitamin D deficiency, the absorption of calcium from the intestines also decreases, because 85% of the absorption of calcium from the small intestines depends on the level of vitamin D.
With an average diet, 400-1000mg of calcium is taken per day. Among the natural sources of calcium; milk and dairy products, almonds, hazelnuts, walnuts, cabbage, green leafy vegetables, soybeans, turnips, figs, oats. The blood calcium level is not desired to be low or high, but to be at the average blood level. When it is low, spasms and lethargy may occur, and when it is high, calcification may occur in the tissues.
The calcium contained in breast milk is absorbed from the intestines at full rate and transferred to the bones, thanks to the other vitamins, minerals and elements it contains. settles down. It is important to maintain this balance by providing adequate nutrition with natural calcium sources on a daily basis, even after breastfeeding is finished.
The most important factor affecting bone mass is 70% genetic factors, and these cannot be changed.
The remaining 30% are modifiable factors, which are;
Nutrition-related ones, calcium, vitamin D, Sodium, proteins
Exercise and lifestyle
Body mass index and hormonal conditions.
Vitamin D required for the prevention of nutrition-related bone diseases;
In the first year of life, it is determined as 400 units once a day from birth, and after the age of 1 year, it is determined as 600 units per day.
Nutrition-related. The amount of calcium required to prevent bone diseases is determined as;
200 mg in the first 6 months of life
300 mg between 6 months and 1 year of age
and doses higher than 500 mg after 1 year of age.
/> Between the ages of 1-3, 700 mg
Between the ages of 4-8, 800 mg
Between the ages of 9-18, the daily calcium requirement is 1300 mg.
What should be included in our daily diet (mg /100g) If we look at the sources of calcium;
300 mg in 1 medium-sized glass of milk
400 mg in 1 medium-sized bowl of yoghurt
100-250 mg in 100 grams of white cheese
100 grams of kashar 700 mg in cheese
500 mg in 100 grams of curd cheese
650 mg in 1 bowl of tarhana soup
250 mg in 1 medium-sized bowl of cooked spinach
100-200 mg in 1 medium-sized bowl of cooked kidney beans
/> 100 grams of almonds contain 270 mg of calcium.
In order to protect bone health, it will be beneficial for children to do exercises such as volleyball, basketball and tennis, which put a load on the bones. During adolescence, it is beneficial for them to exercise at least 1 hour every day or 3 times a week. Studies have proven that bone mineral density decreases in cases of long-term inactivity.
We prepare the meals for our babies and children with yoghurt and fresh fruits, soups with milk or yoghurt, pancakes, omelets, and all kinds of dark green leafy vegetables. By enriching it, we provide an adequate and balanced diet in terms of calcium and vitamin D.
I wish you many sunny and healthy days.
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