When people think of calcium,bone health is usually the first thing that comes to mind, but calcium’s benefits go far beyond helping to build and maintain skeletal structure. A calcium-rich diet (including dairy, nuts, leafy greens and fish) helps to build and protect your bones.Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium helps our blood clot, nerves send messages and muscles contract. About 99 percent of the calcium in our bodies is in our bones and teeth. Each day, we lose calcium through our skin, nails, hair, sweat, urine and faeces, but our bodies cannot produce new calcium.
Taking calcium from bones that remains to be worked out different capacities replaces this lost calcium. Along these lines, you ought to get adequate calcium from your eating routine or supplements. 99% of calcium consumed by the body is put away in bones and teeth.How much ever calcium you take in your eating routine, it won’t get ingested on the off chance that you don’t have adequate vitamin D levels in your body.Hence both calcium and vitamin D are fundamental for you. Vitamin D is basic for calcium retention in the body. It lessens the danger of breaks in senior patients. Sufficient calcium with vitamin D3 allow as a piece of very much adjusted eating regimen may lessen the danger of bone wellbeing. Individuals who have stomach related scatters that make it difficult to separate and utilize calcium are additionally at a higher hazard for calcium lack.
That is the reason it’s vital to attempt to get calcium from the nourishment we eat. When we don’t get enough calcium for our body’s needs, it is taken from our bones.
What is Vitamin D and What Does it Do?
Vitamin D plays an important role in protecting your bones and your body requires it to absorb calcium. Children need vitamin D to build strong bones, and adults need it to keep their bones strong and healthy. If you don’t get enough vitamin D, you may lose bone, have lower bone density, and you’re more likely to break bones as you age.
How Much Vitamin D Do You Need?
WOMEN AND MEN
Under age 50 – 400-800 international units (IU) daily**
Age 50 and above-800-1,000 IU daily**
Some people need more vitamin D.Vitamin D and calcium can be your best friends if you want to keep your bones healthy. Get the right amount and you’ll be less likely to break one or get a bone-weakening disease called osteoporosis.
To figure out how much vitamin D is right for you, you need to get familiar with something called an “international unit,” or IU for short. That’s how vitamin D is measured. For calcium, the amount you need depends on your age and gender
All adults 19-50: 1,000 milligrams
Adult men 51-70: 1,000 milligrams
Adult women 51-70: 1,200 milligrams
All adults 71 and older: 1,200 milligrams
Pregnant/breastfeeding women: 1,000 milligrams
Pregnant teens: 1,300 milligrams
How Do You Get Vitamin D and Calcium?
Vitamin D has multiple roles in the body, not all of them well-understood. You can load up on calcium from a lot of different kinds of food. For example, add some dairy to your diet, such as milk, cheese, and yogurt. Or try veggies like broccoli, kale, and Chinese cabbage.
Want a simple plan to get the recommended 1,000 milligrams a day? You can do it if you eat a packet of fortified oatmeal, a cup of fortified orange juice, a cup of yogurt, and half a cup of cooked spinach.
Another source of the nutrient is the sun. Your body makes it from sunlight. But you need to wear sunscreen to protect your skin, and that blocks your body from making vitamin D. Also, it can be hard to make enough from the winter sun, depending on where you live.
If you’re not getting all the vitamin D and calcium you need from food, you can get it from supplements.
What are some calcium deficiency signs?
Calcium deficiency symptoms (also known as hypocalcemia) range from minor – numbness or tingling of the fingers, muscle cramps,problems with proper blood clotting, lethargy and poor appetite – to more severe, including mental confusion, skeletal malformations, dermatitis, and in infants, delayed development in children’s growth and development. Illnesses such as osteoporosis (brittle, thin, porous bones that easily break) and rickets are also associated with a deficiency.
Who ought to consider calcium supplements?
Regardless of the possibility that you eat a sound, adjusted eating routine, you may think that its hard to get enough calcium in the event that you:
Take after a vegetarian slim down
Have lactose intolerance and utmost dairy items
Devour a lot of protein or sodium, which can make your body discharge more calcium
Are getting long haul treatment with corticosteroids
Have certain gut or stomach related maladies that lessening your capacity to ingest calcium, for example, provocative entrail ailment or celiac ailment
In these circumstances, calcium supplements may enable you to meet your calcium necessities. Converse with your specialist or dietitian to decide whether calcium supplements are ideal for you.
Reading Food Labels – How Much Calcium am I Getting?
To determine how much calcium is in a particular food, check the nutrition facts panel of the food label for the daily value (DV) of calcium. Food labels list calcium as a percentage of the DV. This amount is based on 1,000 mg of calcium per day. For example:
30% DV of calcium equals 300 mg.
20% DV of calcium equals 200 mg of calcium.
15% DV of calcium equals 150 mg of calcium.
Choosing The Right Calcium – What About Supplements?
The science is clear: the kind of calcium you ingest is of utmost importance to your bone health.
Obtaining as much calcium as possible from foods is optimal, but it’s understandable that maintaining a high enough daily dose with foods alone is nearly impossible. So turning to supplements makes sense.