Combining Diet and Supplements: How to get Enough Vitamin D and Calcium

Imagine your bones are like a sturdy house, calcium is the brick that makes up the walls and vitamins are the mortar that holds the bricks together. Bricks without mortar and vice-versa is a recipe for a broken structure. The same way, our body needs both calcium and vitamin D tablets in order for the bone structure to stay healthy. 

In this blog, we will see what are the dietary sources of calcium and vitamin D and the challenges in meeting requirements through diet alone.

Dietary Sources of Calcium

Our bone is a major organ that needs to be well taken care of. One of the major nutrients that play a role in making this possible is calcium, and here’s when you can get it: 

• Dairy products: Milk and its products are excellent sources of calcium in our body. A cup of milk for instance contains 300 mg of calcium in it.
• Leafy green vegetables: Vegan options like kale, broccoli and bok choy are rich in calcium. A cooked kale has more calcium in it than per serving of milk.
• Fortified foods: Plant-based milk like soy, almond and rice milk contain calcium as well. Also, if you consume cereals for breakfast some of them are fortified with calcium in it. Next time choose a cereal which contains fortified calcium in it.
• Fish with edible bones: Fishes like salmon and canned sardines are a good source of calcium. For all those pescatarians out there, here is your source of daily calcium.
• Nuts and Seeds: Nuts like almonds and seeds like sesame seeds contain a little bit of calcium content in them. You could always consider them as a snack.
• Legumes:  Beans and lentils are a source of calcium as well. Although these are not the most ideal forms since they can reduce the absorption of calcium in the body.

Dietary Source of Vitamin D

Vitamin D aids in the absorption of calcium in the body. For all of you corporate people out there with limited sun exposure, diet is your only source of vitamin D. Here is a list of foods that can aid in the consumption of appropriate amounts of vitamin D:

• Fatty fish:  These include salmon, tuna and mackerel majorly. Consuming 99 grams of cooked salmon has more content of vitamin D than the required amount.
• Fish liver oils:  Oils like cod liver oil are a major source of vitamin D. Although it is to be noted that those with allergies to fish, soybeans, etc should avoid the consumption of fish oils.
• Fortified foods:  Foods like milk, orange juice and cereals are not just rich in calcium but in vitamin D also making them perfect for bone health
• Egg yolks:  Although not major egg contains a very small amount of vitamin D in it. Although, it is not enough to meet the daily requirement.
• Mushrooms:  Maitake, is a kind of mushroom that is rich in vitamin D. Apart from this mushrooms that are UV- exposed have a level of vitamin D that if consumed the right amount is sufficient enough for the daily requirement.

Challenges in Meeting Requirements Through Diet Alone

If consumed right, diet is sufficient for our daily calcium and vitamin D intake. Sometimes, multiple factors like your dietary preferences or lifestyle can cause disruptions in this. Let’s understand the concerns further.

• Dietary restrictions:  Lactose-intolerant people might have a hard time consuming milk products. Likewise vegans would find it difficult to consume fish and fish oils which are a major source of calcium and vitamin D in the human body.
• Absorption issues:  Gastrointestinal disorders like Celiac and Crohn's disease can make it hard for these nutrients to be absorbed.
• Sun exposure:  From staying indoors because of work to using sunscreen during the morning hours, Vitamin D is barely consumed on an everyday basis making supplementation or diet the only solution.
• Aging:  Our body has a hard time consuming or absorbing anything after a certain age. Making it difficult for vitamin D’s consumption and proper absorption.

Why should you choose Osteocare Tablets?

In most cases, diet can run short. Hence, an integration of supplements into your routine can aid in meeting the daily requirement for nutrients. Osteocare tablets by Vitabiotics, UK’s No 1 supplement brand, contains nutrients like calcium, vitamin D, zinc and magnesium. 

• It restricts rapid bone loss.
• It improves bone mineral density.
• It contains nutrients required for absorption and utilization.
• Aids in optimum bone health development.

Buy it now at, https://vitabiotics.in/products/copy-of-osteocare-15-tablets-1-strip.

Conclusion

Maintaining good bone health is very vital to the body, and nutrients such as calcium and vitamin D are the foundation for this. Get an understanding of your daily requirement by visiting a healthcare professional. After assessing your needs, ensure to fulfill your daily requirement with proper diet and supplements.