Calcium is one of the most needed nutrients to keep bones and teeth strong. These nutrients are considered essential for maintaining the structure of bones and teeth and strengthening them. This is the reason why health experts advise people of all ages to include calcium-rich foods in their diet.
Dairy products like milk, curd, and cheese are considered the main sources of calcium. You can also fulfill it with many other foods.
But what if you are told that just consuming calcium is not enough for strengthening bones and teeth? Not only this, even if you consume calcium, but if there is a deficiency of some other vitamins in the body, then all the hard work can go to waste.
It becomes very important for you to know this to strengthen bones and avoid many diseases related to it.
Calcium is very important for bones and teeth.
It is considered essential for people of all ages, from children to the elderly, to get calcium regularly from their diet. According to the study report, men and women aged 19-50 years need 1,000 to 1300 milligrams of calcium regularly. People who have calcium deficiency may have many other health problems including arthritis, osteoporosis, and weakness of teeth.
You can get calcium from foods like milk, yogurt, cheese, soy milk, tofu, and some vegetables.
But is calcium alone not enough?
Health experts say that regular intake of calcium is necessary, but calcium alone is not enough to keep bones and teeth healthy and strong. Along with calcium, things containing vitamin D should also be included in the diet. Vitamin D is not only necessary to keep bones strong, but it is also considered to play an important role in increasing the absorption of calcium in the body.
Vitamin D is essential for calcium absorption.
Vitamin D is essential for calcium absorption. Even if you eat calcium-rich foods, without adequate vitamin D, your body is unable to absorb calcium. This is the reason why people who have vitamin D deficiency have weak bones.
If you are not getting enough vitamin D from sunlight, then you have to consume some things in the food or take supplements on the advice of a doctor so that the body can absorb calcium well.
What to eat for calcium and vitamin D?
Dairy foods like milk, curd, and cheese are considered good sources of calcium. Apart from this, some leafy green vegetables and nut seeds also contain calcium, so they should also be made a part of the diet. If there is not enough calcium in your diet, then you may be at increased risk of osteoporosis.
To increase calcium absorption, one should consume milk, cheese, leafy vegetables, mushrooms, and soy products. Sunlight is considered the best source of Vitamin D, so spend some time in the sun in the morning.
(PC: Freepik)
