Dairy sources of calcium addition

When you want to have strong bones, there are two key nutrients that must be met, namely calcium and vitamin D. Calcium is needed to support the structure of bones and teeth, while vitamin D will increase calcium absorption and bone growth.

Talk about the calcium, the memory of people would go directly to the milk. Indeed there is a reason why milk is identical to calcium. Eight ounces of low fat milk contains 90 calories and 30 percent meet the daily requirement of calcium.

Nevertheless there are many other sources of calcium that is not less powerful and easier everyday.

1. sardines
Mackerel was rich in vitamin D and calcium. These small fish are usually sold in canned form, but it would be better if you eat fresh sardines.

2. eggs
Although eggs contain only six per cent of total daily requirement of vitamin D, but the food is easily obtainable. Vitamin D in the eggs contained in the yolk.

3. salmon
This fish is more famous for the content of omega-3, but the size is 3 ounces of salmon contains more than 100 percent of vitamin D daily. Regularly eat fish are not only strong bones but also heart healthy. Other fish rich in vitamin D is tuna.

4. spinach
Do not like to drink milk? Spinach can be an alternative source of your calcium. One cup of spinach contains 25 percent calcium, plus fiber, iron, and vitamin A. In addition to spinach, you can also get calcium from green leafy vegetables.

5. orange juice
A glass of fresh orange juice could be a source of calcium and vitamin D. Ready to drink some orange juice has also been fortified with other vitamins. [kompas]

Healthy Drinks That Can Lower Blood Pressure

Maintain normal blood pressure remains very important because high blood pressure can increase the risk of stroke, kidney failure and heart disease. Some healthy drinks can help lower blood pressure.
High blood pressure (hypertension) is often called the 'silent killer' because it often does not show any symptoms. Research shows some healthy drinks can lower high blood pressure.
Here are some drinks that can help lower blood pressure, as reported by Livestrong:
1. Orange juiceA study reported in the April 2005 issue of Hypertension. Scientists from St George's Medical School in London examined the effects of potassium citrate which is found in bananas and citrus fruits, and potassium chloride supplements. Scientists found that both forms of potassium is effective in lowering blood pressure for patients with stage 1 hypertension.
2. Bit of fruit juiceResearch conducted by scientists from Barts and the London Medical School and Queen Mary University of London suggests drinking beet juice can lower blood pressure. This is because fruits bit contain nitrates that can help lower blood pressure.
Mechanism of action that occurs is inorganic nitrate levels in fruit bits are converted into nitric oxide gas when eaten. This gas will make the blood vessels open and relaxed, so that a person's blood pressure to drop. However, this effect is more pronounced in men than women.
3. Spinach juiceFolate, which is soluble B vitamin found in spinach and broccoli can also lower blood pressure. Scientists from the Policlinico in Modena, Italy, exploring the effects of folate on blood pressure in postmenopausal women.
Participants received 15 mg folate or placebo for three weeks. The scientists report in the European Journal of Clinical Nutrition that folate group had a significant decrease in blood pressure compared with the placebo group.
4. Black teaPeople who regularly drank black tea may benefit from a slight decrease in blood pressure. It is based on a new study from Australia.
Although the study could not identify the specific components of tea that may cause a decrease in blood pressure, but recent studies suggest that flavonoids, which are compounds found in many plants such as tea, good for heart health.
5. Low-or nonfat milkMilk is a good drink to lower blood pressure, because they contain potassium and calcium, two nutrients that are associated with healthy blood pressure, and fortified with vitamin D.
Low-fat milk can also help lower blood pressure, according to a study published in the British Journal of Nutrition 20 years. [detik]