99% of calcium in human body exists in bones and teeth, and bones occupy the majority. The strength of bones is directly related to calcium. When lack of calcium, it is easy to appear osteoporosis, chondropathy and other diseases. Of course, the role of calcium is more than that. It is also crucial for nerve transmission, vasoconstriction and expansion, muscle contraction and so on. Dairy products and fortified cereals contain more calcium.
Vitamin D is so important to bone because it can accelerate the metabolism of calcium in human body, and the interaction between them can promote the health of bone. However, there are few foods rich in vitamin D. the human body mainly synthesizes vitamin D by sun exposure.
Antioxidants: vitamins A and C
Vitamin A is a fat soluble vitamin, which not only improves vision, but also improves immune function. If vitamin A is deficient, it will lead to the decrease of immunity and the infection of upper respiratory tract. In terms of intake, men need 900 micrograms per day and women need 700 micrograms per day. Orange vegetables and fruits contain more vitamin A.
Vitamin C is a super antioxidant, it can resist oxidative stress and free radicals, protect cells from damage. Although vitamin C may not prevent colds, evidence suggests it can shorten the duration of colds. Experts suggest that runners should get vitamin C from food, such as pepper, carrot, pumpkin, tomato, apple, kiwi fruit, celery, etc.
Blood health needs iron
Iron is an essential element for the formation of heme, which is the raw material for the synthesis of hemoglobin and myoglobin. It can be seen that iron is a very important substance for blood. When iron is deficient, the red blood cells in the blood are reduced, so the oxygen delivered to the muscles is also reduced, which affects the normal performance of runners. Vitamin C can promote the bodys absorption of iron, just like the relationship between calcium and vitamin D. When it contains more iron, it includes animal meat, cherry, black fungus, walnut, soybean, etc.