Vitamin D allows your body to absorb calcium. Calcium is necessary for building strong and healthy bones. Without enough vitamin D and calcium, bones may not form properly in childhood and can lose mass, become weak.
Good sources of calcium include dairy products (milk, cheese, yoghurt); calcium-fortified products (foods and beverages with added calcium), fish with bones and green, leafy vegetables.
Bone is a living tissue that is constantly breaking down and being replaced. Throughout life, our body balances the loss of bone with the creation of new born. We reach our highest bone mass at about age 25.
Bone loss can cause osteopenia (low bone mass) and then osteoporosis, a condition in which bones become weak and are more likely to break (fracture). Fractures can cause serious health problems, including disability and premature death.
Getting enough Vitamin D and calcium is important in keeping our bones healthy and reducing our chances of developing osteopenia or osteoporosis.
Vitamin D helps your body to absorb calcium. Calcium is necessary for building strong, healthy bones. Without enough vitamin D and calcium, bones may not form properly in childhood and can lose mass, become weak, and break easily in adulthood.
Even if you get enough calcium in your diet, your body will not absorb that calcium if you don’t get enough vitamin D.
Vitamin D is a fat-soluble vitamin, which means it is stored in the body’s fat. People normally get vitamin D through exposure to sunlight, which triggers vitamin D production in the skin.
Vitamin D is found naturally in very few foods. Good food sources are egg yolks and some types of fish such as salmon. Vitamin D is also available in nutritional supplements.
Calcium is a mineral with many functions. Most of the body’s calcium is stored in the bones and teeth where it supports their structure. Calcium mainly comes from the foods you eat.
Good sources of calcium include dairy products (milk, cheese, yogurt); calcium-fortified products (foods and beverages with added calcium); fish with bones; and green, leafy vegetables. Like vitamin D, calcium is also available in supplements.
Age | Vitamin D | Calcium |
---|---|---|
Under age 50 yrs | 4-800 IU | 1000 mg |
Over age 50 yrs | 8-1000 IU | 1200 mg |
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