Vitamin D and Calcium play an essential part in building strong and healthy bones. They are the two most important nutrients for bone health of a person. It’s important than one intakes the foods that have important minerals and vitamins to help in building strong and healthy bones. Not getting enough calcium and vitamin D in the diet can lead to developing osteoporosis.
The Role of Calcium and how it helps?
The human bone is a living tissue that is constantly renewing and repairing itself from everyday wear and tear. Calcium is an essential nutrient for building bone and slowing the pace of bone loss. Nevertheless, like many nutrients, calcium is absorbed less effectively as we age. Studies show that sufficient calcium intake can slow bone loss and reduce the risk of fracture. Adults between the age of 19-50 years, including pregnant or breastfeeding women, require 1,000 mg of calcium daily, and those over 50 require 1,200 mg calcium daily.
Ideally, one should get calcium through dietary sources. The good sources of calcium include milk, cheese, soybeans, tofu, sardines, salmon, blackstrap molasses, almonds, sesame seeds, broccoli and kale. The sources of vitamin D include sunlight and foods such as sardines, salmon, tuna, milk and fortified orange juice. There are some research that suggests getting too much calcium from supplements may increase in the risk of heart disease and prostate cancer. Therefore, it is best to consult a doctor before you consume a calcium supplement.
The Role of Vitamin D and how it helps?
Just like calcium, Vitamin D is very important for growing bones. Calcium needs Vitamin D to help it move from the stomach to the bloodstream and from the bloodstream into the bones. Vitamin D is produced when the sun’s rays come in contact with the skin. It helps in building strong bones thus by increasing the absorption of calcium. It helps in improving the function of muscles, which can improve the balance and decrease the likelihood of falling and suffering a fracture.
Adults between the age of 19-50 years, including pregnant or breastfeeding women require 400 – 1,000 IU daily. Those over 50 years or those who are younger adults are at high risk with osteoporosis, multiple fractures, or conditions affecting vitamin D absorption and thus, they should receive 800 – 2,000 IU daily.
Vitamin D is found in very few foods. Sources include fatty fish like wild-caught mackerel, salmon, and tuna. Milk and other dairy products, orange juice, soymilk, and fortified cereals. Adding it to your diet will be another great way to increase the intake of Vitamin D.
Most of the multivitamins or calcium supplements contain some vitamin D, the amounts can vary, so it’s important to read the label carefully to ensure that you are getting the right amount for your body. It is also very important to take advice from the doctor before taking any supplements.
Now you know, how Vitamin D and Calcium play an important role for your bones. It’s time you get a bone health check-up to ensure you have a healthy life & healthy bones. Find a lab near you, for your ease and convenience. Book a test, for accurate test results with most advanced pathology labs & state-of-the-art equipment.