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
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
Calcium (mg per 100g)
|Rohu (fish)||650 mg|
|Vegetables & fruits||Calcium(mg per 100g)|
|Ladies fingers||90 mg|
|Food items||Calcium (mg per 100 gm)|
|Wheat flour, refined||20 mg|
|Wheat flour, whole||50 mg|
|Rice (Parboiled)||10 mg|
|Rice (flakes or Puffed)||20 mg|
|Blackgram Dal||200 mg|
|Dairy Products||Calcium (mg per 100 gm)|
|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)|
|Pistachio (Pista)||140 mg|
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.