Calcium and Vitamin D for Bones

Calcium and vitamin D for healthy bones

As we know that Calcium and vitamin D is an essential requirement of the human body. Calcium is a mineral which is essential for the human body. It keeps the bones healthy and build them stronger. It enables clotting of blood, muscles to contract, and heart to beat.  Almost 99% of the calcium is found in human bones and teeth.

Every day, we lose calcium through our hair, sweat, skin, nails, urine, and feces. Sometimes human bodies did not produce a proper amount of calcium. Therefore it is important to get enough calcium from the food we eat. When we don’t get enough calcium which is necessary for the body, it is consumed from our bones. This is fine once in a while, but if it happens too often, bones will get weaker and there are chances that bones will break. Take a look at some of the important point which shows the amount of calcium required for the human body.

Daily Requirement of Calcium for the Body

Age Sex Calcium per day (required)
Birth – 6 months Both 400mg
6 months – 1 year Both 600mg
1 year – 10 years Both 800-1200mg
11 years – 24 years Both 1200-1500mg
25 years – 50 years Both 1000mg
51 years or older Women 1500mg
51 years – 64 years Men 1500mg
65 years or older Men 1500mg

What is Osteoporosis?

It is a condition in which bone density decreases means weakening of bones, making them fragile and more likely to break. It develops slowly over several years and is often only diagnosed when a minor fall or sudden impact causes a bone fracture. Mostly people suffers wrist fractures and Hip fractures in Osteoporosis.

Prevention of Osteoporosis

  • Make a habit of regular Exercise & avoid Sedentary life.
  • Avoid Drinking alcohol
  • Avoid smoking or eating tobacco
  • Take a Diet which is rich in calcium and Vitamin D

Daily Souces of Calcium

Food Item

Calcium (mg per 100g)

Mutton 150 mg
Chicken 30 mg
Prawn 320 mg
Mackerel 430 mg
Rohu (fish) 650 mg
Egg’s 60 mg
Vegetables & fruits Calcium(mg per 100g)
Fenugreek 570 mg
Spinach 60 mg
Ladies fingers 90 mg
cauliflower 140 mg
Beetroot 200 mg
Cabbage 80 mg
Figs 60 mg
Grapes 30 mg
Dates 70 mg
Oranges 50 mg
Raisins 100 mg
Apple 10 mg
Banana 10 mg
Papaya 10 mg


Food items Calcium (mg per 100 gm)
Dal 160 mg
Ragi 330 mg
Wheat flour, refined 20 mg
Wheat flour, whole 50 mg
Rice (Parboiled) 10 mg
Rice (flakes or Puffed) 20 mg
Soyabean 240 mg
Blackgram Dal 200 mg
Dairy Products Calcium (mg per 100 gm)
Cheese 790 mg
Milk Powder, Skimmed 1370 mg
Milk Powder, Whole 910 mg
Curd (cow milk) 120 mg
Milk (buffaloes) 210 mg
Milk (cow) 120 mg
Nuts Calcium (mg per 100 gm)
Groundnuts 50 mg
Almonds 230 mg
Pistachio (Pista) 140 mg

Vitamin D

Vitamin D plays an important role in protecting bones by helping our body to absorb calcium and also by supporting muscles needed to avoid falls. Children need vitamin D to build strong bones, and adults need it to keep their bones strong and healthy. If you didn’t get enough vitamin D then there are chances of weakened bones.

Sources of Vitamin D

  • Sunlight – Get enough sunlight
  • Food – It includes fatty fish like wild-caught mackerel, salmon, and tuna. Also, milk and other dairy products such as orange juice, soymilk, and fortified cereals.
  • Supplements – There are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). These are good for bone health.

To Find more Click here:  Calcium, Vitamin D

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