This Article is About
bones
calcium supplements
calcium rich foods
sunflower seeds
calcium intake
calcium levels
vitamins and minerals
rich diet
sesame seeds
soft tissues
broken bones
orange juice
Strong Bones - Nutritions Role
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Strong Bones  -  Nutritions Role

Why is Calcium and Vitamin D so important to our bones and bodies?

Of all the vitamins and minerals our bodies need Vitamin D and the mineral Calcium are the ones that build strong teeth and bones. You will need calcium all throughout life. However the quantity of calcium you need will change. While as children calcium is essential in the development of strong bones and teeth as we age the amounts required decrease some. As we begin to enter our declining years our bodies once again require higher amounts of calcium to prevent the loss of bone which would then make us more suseptible to broken bones.

Our bodies store up to 99% of our calcium intake in our bones and teeth. The remaining 1% is in our soft tissues and blood. Our bodies will take neccessary calcium from our bones if we do not have a high enough intake from our diets or supplements. A diet high in dairy products that are fortified with calcium is still the best source of the needed calcium. Now that manufacturers

realize how crucial calcium is to our bodies they have began adding calcium to some of their products. Example: Orange Juice - Tropicana and other manufacturers now offer calcium fortified juice.

What foods other than dairy provide Calcium?

What foods contain calcium besides the popular dairy that we all know about? It may surprise you to know that there are a great number of foods that are non dairy which contain calcium. Oranges, sardines, soymilk, oatmeal, sesame seeds, soybeans, almonds, salmon, white beans, dried figs, greens such as kale, brocoli, tofu and sunflower seeds. Include these calcium rich foods and dairy in your diet daily to ensure a more balanced calcium rich diet.

If you include these foods and dairy in your daily diet and your doctor still has concerns that your calcium levels are to low. You may begin to suffer bone loss and your doctor may want to start you on a osteoporosis medication. Before that happens consult with your physician. There are many calcium supplements that are available over the counter that can be taken in combination with your diet to increase your calcium levels without the need for osteoporosis medications. Again you should consult your physician regarding your calcium levels before beginning any new medication even over the counter medicines.

What is Vitamin D's role in our bones?

Vitamin D is an essential element in helping our bodies absorb the calcium we require for our bones. It is recommended if you are under the age of 50 that your intake of vitamin D daily should be 200 i.u's, if your age is 51 - 70 your intake should be 400 i.u's, and once you reach the age of 71 your levels should increase to 600 i.u's. The average person can obtain the normal recommended daily requirements of vitamin D from 10 minute of exposure to direct sunlight three or more times a week.

Vitamin D rich foods include fish oil, herring, catfish, mollusks, salmon, oatmeal, shrimp, soymilk, mushrooms, pepperoni, pork, beef and bran flakes. Including these foods along with vitamin D rich dairy and sunlight should be more than sufficient to provide all your daily needs. However if your doctor has informed you that your levels are low you should discuss the level of supplement he feels you require as Vitamin D is a fat soluable vitamin and the maximum limit is 2,000 i.u's daily making any higher levels toxic.

Are there any other vitamins and minerals that help with our bones?

Vitamins B, K and the minerals magnesium and phosphorus all play their parts in our bones development and health. Vitamin D and calcium still remain the leaders in good bone health. If you are consuming a well rounded diet of the foods that contain all these vitamins and minerals in combination with sunlight and exercise you should be able to maintain good bone health. Vitamin D and Calcium still remain the leaders in overall good bone health. If your vitamin D and calcium levels are still low or you have concerns discuss them with your doctor and possible treatment actions to increase your numbers.

I hope you found this article informative and helpful. All your thoughts and comments are appreciated.


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