Bone Health: Combination of Calcium and Vitamin D Make it Strong

Somya Verma

, Health A2Z


We all must remember our mothers running after us to drink that one not so tasty glass of milk. We should know why our mothers would take so much pain. It was for a fact that our bone health is extremely necessary for the initial years, so that later in the busy schedule we are not prone to low bone density. In making our bone health a priority we should know that the two main components are Calcium and Vitamin D. What do they do to improve bone health? What are the benefits? and how will the two nutrient build a stronger body? All will be discussed in the following blog.


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Bone Health: Why are Vitamin D and Calcium Important?


These are the two main ingredients that go in making your bones strong, all your life and the food that contain these nutrients should top your diet chart. Calcium and vitamin D are like a team which works in keeping your bones strong, calcium helps build and maintain bones, while vitamin D is responsible for the absorption of calcium in your body. So even if you’re taking in calcium, and are Vitamin D deficient, all that this might go in waste.


According to Harvard Health, “The recommended daily intake for calcium is 1,000 milligrams (mg) a day for adults up through age 50 and 1,200 mg a day for people ages 51 and older, when bone loss accelerates. With age, the intestines absorb less calcium from the diet, and the kidneys seem to be less efficient at conserving calcium. As a result, your body can steal calcium from bone for a variety of important metabolic functions. Ideally, you should get your calcium through dietary sources. Some research suggests that getting too much calcium from supplements may increase the risk of heart disease and prostate cancer. Therefore it’s best to talk with your doctor if you think you need a calcium supplement.” The idea of taking supplementary can be completely avoided if the person is taking up the following food articles


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Calcium-Rich Food For Bone Health


It is not just milk that can provide you calcium, though it has been stated since time immemorial that it is the finest source of calcium.


  • Reduced-fat or skim milk


  • Low-fat plain or fruit yogurt


  • Cheese


  • Calcium enriched cereal


  • Tofu


As we can see most of the products are dairy products and hence it is proof that one can easily get calcium if we just put a little more effort in not denying to have the glass of milk.


When it comes to vitamin D, it is as a support to your body to let the calcium be absorbed and utilized by your body to make your bone stronger and assure your bone health. Havard health states ” If possible, a small amount of sun exposure can help your body manufacture its own vitamin D, about five to 30 minutes of sunlight between 10 a.m. and 3 p.m. twice a week to your face, arms, legs, or back without sunscreen will enable you to make enough of the vitamin. People with fair skin that burns easily should protect themselves from skin cancer by limiting sun exposure to 10 minutes or less.” So, when we say that the sun is the ultimate source of vitamin D for bone health, we do not advice the readers to stand under the sun but make sure you get the right amount of sunlight.


Your bone health is important, and especially the ladies, who tend to face low bone density after the age of 40. In the old age, stronger bones help to keep yourself in good posture and definitely increases your life span. In case if you are still worried about how you can incorporate the calcium and vitamin D in your diet. We have great health experts for your help.


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