Calcium and Vitamin D Need for an Hour

By Pooja KulkarniDiet Consultant

Relationship between

Calcium and Vitamin D

Calcium is the nutrient required by the body for stronger

bones. But our body can not utilize it correctly without

the help of Vitamin D

Calcium and Vitamin D together helps in strengthening

bones as well as prevents disorders like Osteoporosis,

Arthritis, and weak bones.

Calcium functions

99 percent of the calcium is required by the body to

keep our bones and teeth strong. And also supports

skeletal structure.

Part from this function it also helps in blood clotting,

Muscle contraction and Normal brain functions.

It is also required to open cells to glucose by assisting

Insulin.

Also useful in transferring critical information amongst

cells for bodily functions.

Requirements

Daily requirement:

Normal man&women: 400mg

Children(13-18yrs) : 600mg

It increases in pregnancy, adolescent age

Food Sources of Calcium

Dairy Products

It is world wide known that all dairy products are high

in calcium.

Milk, curds, cheese, etc. Having low fat dairy products

will be more beneficial for overall health.

Cheese is the highest source of calcium which gives

1376mg/100gm. Having a cheese cube

in 2 weeks is accepted.

Ragi

Amongst all Cereals Ragi is the

richest source of Calcium

It provides about 344mg

of calcium every 100gms

Having Ragi 2-3 times

a weeks considered

beneficial

Nuts And Oilseeds

Sesame seeds provide most calcium when roasted or

dried. One tea spoon of sesame gives almost 88 mg of

calcium

Almonds provide around 230mg /100gm and also rich

source of Omega3 acids

Soyabean

Soy products are naturally high in calcium, it also contains

boron and magnesium which are Important for bone health

Soy contains isoflavones which inhibit the breakdown of

bones

Thus, soybean is beneficial in post menopausal women for

their bone health

Soy milk, Tofu are good in calcium

One needs to check for soy allergy

Fish

Enjoy having Fishes like Salmon not only for their high

calcium content but also for heart healthy Omega3 fatty

acids.

Having Fish 2 times a week shows wonders. Remember

method of cooking is important. Try grilled, steamed

instead of fried.

Vitamin D

Vit. D is a fat soluble vitamin

and its synthesized in the body

1 billion people worldwide

have Vit D deficiency or

insufficiency

96.7% Asian-Indian patients

have Vitamin D deficiency and

are fragile hip fracture (J Assoc

Physicians India. 2010 Sep;58:539-42)

Function Of Vitamin D

Calcium absorption in the intestines and is required for

the efficient utilization of dietary calcium.

Involved in cellular growth, differentiation and

apoptosis.

Simulates insulin secretion.

Modulates the immune system.

Reduces inflammation.

Muscle development

Causes of Vitamin D deficiency

Decreased sun exposure/sunscreen

◦ SPF 15 decreases vitamin D3 synthesis by 99%

Decreased intake of foods rich in vitamin D

Impaired absorption due to air pollution

Chronic kidney disease

Sources of Vitamin D

Most abundant source of Vitamin D is through Sun

exposure.

But amount depends upon factors such as;

◦ Season (Less sunshine in Winters)

◦ Time of the day (best time 9.00am – 12.00 pm)

◦ Air pollution

◦ Cloud cover if it is

◦ Geographical area where you

live

Food Sources Regular supplementation of atleast 2000 IU/day of vit. D

supplementation to maintain normal vit. D levels

Do you need a help in managing your

Calcium and Vitamin D status?

Don’t Worry our expert Dietitians are there to assist

you.

Just give us a call on 020 27293337 or

Chat with our experts Live on our website to resolve

all your queries or

Visit us at www.justforhearts.org