Do you suffer from osteoporosis? You might be having a diet deficient in calcium and vitamin D! Calcium and vitamin D are necessary for stronger bones. Also calcium keeps the heart beating. Vitamin D is used to absorb calcium. Which foods are rich in vitamin D and calcium? Read on…
Bones should be healthy for a person to be active. When bones break, the person can get disabled. He can get paralysed and can fall sick. For healthy bones, a person should include calcium and vitamin D in his diet.
Bones provide shape to the body. Without bones one could be a shapeless blob of mass. The bones protect the vital organs of the body. The skull protects the brain and the ribs protect the heart and lungs. Healthy bones are necessary for movement. Bones contain bone marrow that produces the red blood cells and white blood cells which are the essential components of blood.
Since bones carry out vital functions in the body, they should be strong and healthy. Calcium and vitamin D are the essential nutrients for healthy bones.
Why are calcium and vitamin D necessary?
The body doesn’t produce calcium by itself. Calcium is required for the heart to function properly. Calcium is essential for proper functioning of the muscles. It regulates blood pressure and helps in blood clotting. When a person is deficient in calcium, the body takes calcium from bones since bones are made of calcium. When the body uses calcium from bones, bone loss occurs. This makes a person more susceptible to fractures. The body requires vitamin D to absorb calcium. Hence calcium and vitamin D are essential for healthy bones.
One can get calcium and vitamin D from certain foods.
Which foods are rich in calcium?
An adult should consume 1000 mg of calcium in a day.
The top foods rich in calcium are as follows:
- Yoghurt: A 225 gm of plain, non-fat yoghurt provides 452 mg of calcium. Hence yoghurt is a great source of calcium.
- Milk: A cup of skimmed milk contains 306 mg of calcium.
- Tofu: Half cup of firm tofu contains 253 gm of calcium.
- Spinach: 1 cup of cooked spinach contains 250 gm of calcium.
- Cheese: A 30 gm of cheese spread contains 149 mg of calcium.
Which foods are rich in vitamin D?
People under 70 should consume 600 IUs of vitamin D and people over 70 should take 800 IUs of vitamin D.
- Salmon: Salmon contains 450 IUs of vitamin D.
- Milk: A glass of skimmed milk has 120 IUs of vitamin D.
- Egg yolks: An egg yolk contains 40 IUs of vitamin D.
If you have had fractures or if you have osteoporosis, include the above foods in your diet. For more information consult a dietician online at eVaidya now!
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