Nutrients are substances that provide our bodies with the nourishment we need for health, growth and daily life. Without consuming and absorbing adequate, quality nutrients every day, we cannot live. Calcium is one of these nutrients.
Nutrients are Broken into Two Categories
Macronutrients are carbohydrates, protein and healthy fats. We need a lot of these to stay healthy and alive but, as athletes, build and shape our bodies as we want to. Too much of any of these macronutrients is not good as is too little.
Our daily diets should be calculated around how much of each macronutrient we need to function and do everything we need to do, including gym.
Micronutrients are all the vitamins and minerals found in carbohydrates, proteins and healthy fats that we need for optimal function. Some of the most popular macronutrients are Vitamin B, C, D, E, as well as minerals like magnesium, calcium, potassium and phosphorus.
We need nutrients for growth and development, energy for daily life, and other important bodily functions. Macronutrients are required for energy so that our bodies can keep functioning optimally every day. Everything we do requires energy – from physical exercise down to the smallest of things like breathing, digesting food, and thinking! Therefore we need more macronutrients than micronutrients.
Calcium is a micronutrient
It a very important one at that. When you were small, you might have heard plenty a time that you need to drink your milk so that your bones can become big and strong. Well, that is because dairy contains lots of calcium, but it is not the only food group that does.
This micronutrient is found in a variety of foods such as:
- Salmon, and
Calcium is Needed for Strong Bones and Teeth
Every day, we lose this essential macronutrient through our skin, nails, hair and sweat. Unfortunately, our bodies cannot produce it so every day, we need to ensure that we consume enough calcium to keep our bones and teeth healthy, strong and dense. Adults younger than 50 require roughly 1000mg of calcium a day. But it is not as simple as just eating the foods containing calcium.
Your Body Requires a Certain Amount of Vitamin D every day to Absorb Calcium
Generally, for adults younger than 50, roughly 400 – 800 IUs are needed every day. There are three ways to get enough Vitamin D every day for example through spending time in the sun, through certain foods like salmon, tuna, and milk. However, if you cannot get enough Vitamin D in through food, you will need to take a Vitamin D supplement.
Calcium and Vitamin D work hand in hand – both may fight low bone density, protect your bones and fight diseases like osteoporosis – so it is essential to get enough Calcium and Vitamin D through foods, the sun and supplements every single day.
Trifocus Fitness Academy India’s Specialised Nutrition Course will teach you about macro- and micronutrients as well as everything else you need to know about nutrition! Click here for more information.