It is every mother’s dream, strong healthy bones. However adulthood comes with responsibility for your own body. Considering Calcium supplements? Here’s all the information you needed.
The relationship between the health of bones and Calcium and Vitamin D
During bone growth, calcium is absorbed by the gastrointestinal system and is deposited on the surface of the bone. The calcium bonds to the organic surface of new bone cells and hardens them. These hard layers of bone material and calcium are what make the skeletal system tough. Some of the minerals in bone are calcium phosphate, calcium fluoride and calcium carbonate. This combination of minerals helps keep bones from breaking under crushing force.
In building bone, calcium has an indispensable assistant: vitamin D. This vitamin helps the body absorb calcium, and some researchers think that increasing vitamin D can help prevent osteoporosis. Vitamin D is a nutrient found in very few foods. It is called the “sunshine” vitamin because it can also be absorbed through the skin. For healthy adults much of the vitamin D you get is obtained by the action of sunlight on your skin. The sun’s ultraviolet light makes a relatively inactive form of vitamin D (cholecalciferol/vitamin D3) in your skin. This is carried by your blood to organs in your body that convert this into an active form of vitamin D that your body can use.
National Institute of Health recommends different levels of vitamin D depending on your age:
Birth to 12 months: 400 International Units (IU)
Children and teens: 600 IU
Adults 19–70 years: 600 IU
Pregnant and breastfeeding women: 600 IU
Adults 71 years and older: 800 IU
The best way to find out if you’re getting enough vitamin D is to have a blood test that measures 25-hydroxyvitamin D, the metabolized form of vitamin D.
Sources of calcium
These white little seed-wonders are very high in calcium, as well as other important vitamins and minerals. Raw sesame seeds have almost 1000 mg of calcium per 100g serving. Tahini butter, popular sesame seed-based nut butter has 426mg per 100g serving.
Many people are ignorant of the fact that chia seeds are very high in calcium (as well as the beneficial Omega 3 & 6 fatty acids needed for health). A 3.5 ounce serving can provide about 631mg of calcium.
3. Dark Leafy Greens
From greens to spinach to kale, getting our calcium from dark, green, leafy vegetables is an excellent health choice. Spinach ranks very high in calcium, with 56mg of calcium per cup. A 100g serving of collards packs a 145 mg calcium punch. One cup of steamed bok choy has around 158 mg of the mineral. Kale ranks in with 139mg of calcium and the spicy mustard green has 103mg of calcium per 100g serving.
One cup of freshly-squeezed organic orange juice offers just about 72 mg of calcium. Not to mention plenty of vitamin C, which will significantly improve the amount of calcium your body absorbs. Besides vitamin C and calcium, oranges are also a great source of potassium, vitamin A and beta carotene.
A light and healthy whole grain, one cup of cooked quinoa offers approximately 60-100 mg of calcium, not to mention a high quantity of potassium, zinc and protein.
Sources of Vitamin D
1.Reach for fortiﬁed products
Many foods may be fortiﬁed with vitamin D, including milk and milk alternatives, cereals, orange juice, yogurt, and mushrooms with vitamin D.
2.Get a bi-weekly dose of sunshine
Aim for 5–30 minutes of sun exposure between 10 am and 3 pm twice a week to the face, arms, legs, or back without sunscreen to increase vitamin D intake.
3.Consider vitamin D supplements
If diet intake and sun exposure falls short, vegans may need to complement with vitamin D to meet recommended levels. Remember to discuss all dietary supplements with your healthcare provider. It’s important to know that many supplements with vitamin D3 (cholecalciferol) are of animal origin (lanolin); vitamin D2 (ergocalciferol) is produced from yeast and is acceptable to vegans.
Smoking deprives your bones of calcium by impeding the body’s use of Vitamin D, which would otherwise assist your body in transferring calcium into the bones. The result? Fragile bones. Smoking also poisons your osteoblasts, or bone-forming cells. Kick the butt for healthier bones.