The human body is built in a highly dynamic manner. It has several parts: internal organs, blood, flesh, bones, and joints. All are made up of a variety of cells, nerves, and tissues, and even bacteria and other microorganisms play specific roles. Every organ has its own role and function. To function, it needs air, water, and nutrition. On the other side, just like with water, air, and nutrition, your body can’t stay fit and function well if it's not in action. Through the process of respiration, your body gets the air that it needs, and water in the body and drinking water and other drinkable things satisfy the need for water and other minerals through it. Food gives you energy through nutrition.
Nutrients are of two kinds: macro-nutrients and micro-nutrients. Macro-nutrients are the elements in food that help with the development and proper functioning of organs. All macro-nutrients are obtained through the diet, as the body can’t produce them on its own. Carbohydrates, protein, and fat are the three main sources of nutrition in your diet.
Similarly, micro-nutrients (vitamins and minerals) are not produced by the body, but you get them by eating a rich diet. Micro-nutrients are essential for a healthy body. Vitamins are organic, whereas minerals are inorganic.
Every vitamin and mineral has a specific role to play in your body. Vitamins and minerals are crucial for every process in your body and also act as antioxidants. In this article, we are going to discuss one major mineral, i.e., calcium, and one important vitamin, i.e., sunshine or vitamin D.
Calcium and its Need
Calcium is a mineral, and the maximum percentage of calcium in the body is supplied to bones, joints, and teeth. It's not just bones and teeth; calcium is required for blood clotting and for your muscles to contract.
As per the National Osteoporosis Foundation women below 50 years old and younger need to consume 1,000 milligrams of calcium each day, and women above 51 and up need to add another 200 milligrams to that.
Milk, paneer, cheese, and yogurt have high levels of calcium. Non-dairy products high in calcium include certain leafy vegetables, such as kale, and broccoli. Calcium supplements are also a good source of calcium without any side effects.
Vitamin D and its need
Vitamin D also referred as calciferol is a fat soluble vitamin naturally available in few foods, sun light and supplements. The question is: how can sunlight help your body make vitamin D? When ultraviolet rays from sunlight strike your skin and trigger vitamin D synthesis, you get vitamin D. Vitamin D helps regulate minerals like calcium and phosphate in the body. Vitamin D deficiency can lead to bone deformities such as rickets and osteomalacia. Also, vitamin D is crucial for insulin production and immune function. In country like India we have sufficient of sunny days in most of the regions still the rate of vitamin D deficiency along with vitamin B12 deficiency in rapidly increasing. These deficits are mostly seen in urban lifestyles. May be due to less exposure to sunlight and quality of lifestyle.
Some of the major reasons of vitamin D deficiency are ;
People who rarely expose their skin to the sun
People with darker skin tones
In older adults
People with conditions that limit fat absorption
People with obesity
Why Calcium and Vitamin D together needed?
The body needs vitamin D to absorb calcium. Without enough vitamin D, one can’t form enough of active vitamin D (hormone calcitriol). This in turn leads to insufficient calcium absorption from the diet. In this situation, the body must take calcium from its stores in the skeleton, which weakens existing bone and prevents the formation of strong, new bone.
Calcium and Vitamin D Supplement
High levels of protein and sodium in the diet are thought to increase calcium excretion through the kidneys. That is why it is always advised to avoid excess intake of salt. If you are not getting enough calcium through your diet, you may need to take a calcium supplement. But how to decide the right supplement? There are several different calcium compounds from which to choose, however, calcium carbonate and calcium citrate are famous ones. Calcium citrate is recommended as it is easier to absorb than the calcium carbonate form. Calcium supplements are better absorbed when taken with vitamin D. Before buying any supplement, check the dosage and the quality. Tuskca Calcium is one of the most trusted calcium supplements in the Indian market. The main features of Tuskca Calcium is its chewable, its in citrate form of calcium, contains no sugar, n gluten, no lactose, no yeast or any preservative.
To fulfil your calcium needs, you should continue the supplements at least for 3 months. A supplement doesn't make up for our deficient lifestyle. For better function of bones and muscles, it's always better to have a healthy lifestyle, workout, and take supplements.