These Vitamins includes

Calcium

Fiber

VItamin B 

VItamin E and 

VItamin C

CALCIUM AND BONE DENSITY

Calcium is a very important part of nutrition, especially in older adults. For instance, when a person reaches the age of seventy, their bones can become quite brittle. To help combat this, calcium supplements can be taken. Few people realize that an adequate amount of calcium is not in the diet of the average person.  In the human body, two percent of the body’s weight is actually made up of calcium, almost all of which is found in the teeth and bones. 

Calcium can be acquired by eating Sweet Potatoes, Chia seeds, Citrus fruits, Broccoli, Strawberry 

A calcium supplement should be a part of the daily routine for the elderly, especially with women who are prone to osteoporosis, a word which literally translates to “porous bones”.  Each year, about twenty percent of the body’s calcium is destroyed and replenished through food and supplements. A person stands to lose a good deal of their bone health pretty quickly if they are not sufficiently taking in the calcium they need regularly. 

While calcium is necessary and should not be ignored, it is not a good idea to take more of it than recommended. Anything above the required amount of calcium has no additional benefits to the body. When the recommended amount has doubled it actually can have side effects and can cause sickness.

BENEFITS OF FIBER

Fiber is a form of carbohydrates that are not broken down and digested by the body. Instead, fiber is excreted from the body in the feces. 

There are two different types of fiber, called soluble and insoluble. When mixed with liquid, soluble fiber forms a gel-like substance, and binds with fatty acids. Soluble fiber lowers cholesterol, reducing the risk of heart disease. It also helps to regulate blood sugar in individuals with diabetes. 

Insoluble fiber passes directly through the intestines and helps balance the pH levels of the intestines, which helps prevent colon cancer. Insoluble fiber promotes regular bowel movements and prevents constipation, and removes toxic waste from the colon in less time. 

Fiber intake is usually broken down into seventy-five percent insoluble fiber and twenty-five percent soluble fiber. 

It is recommended that the average person gets twenty-five grams of fiber each day. 

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