Calcium and vitamin D

Calcium

Calcium helps bones and teeth stay strong. It is also needed by almost every cell in the body to keep it working properly.

Maintaining an adequate calcium intake is an important step towards good bone health throughout life. The main goal of good calcium nutrition is to maintain an adequate supply so that our body does not have to dip into the reserve of calcium in our bones.

Calcium is important throughout childhood in helping with the development of a healthy skeleton. Peak bone mass is achieved in women by the time they are about 16 and in men by the time they are approximately 20 years of age. The density of the bone, which will mean the strength of the bone, at this time is greatly influenced by the amount of calcium one has had before—in the growing years—during childhood and adolescence. The greater the bone mass at this point, the less likely the bones will become weak, porous and fragile later in life.

How much calcium do you need on a daily basis?

According to Osteoporosis Canada, the daily calcium requirements are as follows:

What foods are rich in calcium?

You may be wondering how to ensure you get an adequate amount of calcium in your diet. A great way to start the day is a cup of milk with hot or cold cereal. Adding a slice of cheese to a sandwich or having a canned salmon sandwich are both excellent lunchtime ideas to add another 200 -300 mg. For supper, a tofu stir fry with green vegetables such as broccoli and kale can boost your calcium by another 300 mg.

Click here for delicious bone-healthy recipes.

Click here for the calcium content of some common foods

What if I don't eat dairy products but still want to include calcium in my diet?

One of the most frequently asked questions about a dairy-free diet is, "How will I get enough calcium?" For those who can't or prefer not to consumer dairy products, it is still important to make sure you get enough calcium from other sources. Luckily, there are many other ways to ensure you eat a calcium-rich diet. Foods containing calcium include broccoli, kale, bok choy, canned fish with bones such as sardines, nuts (almonds and Brazilian nuts in particular), and tofu set with calcium.

Click here for non-dairy foods that are high in calcium

Vitamin D

Vitamin D helps the body absorb calcium and store calcium from the foods we eat. Our bodies can produce vitamin D when we are exposed to sunlight.

However, during the winter months, most Canadians do not get enough sun exposure to produce adequate amounts of vitamin D, nor do we get enough vitamin D through our dietary intake. Vitamin D intake can be enhanced through dietary sources and supplements.

How much Vitamin D do you need on a daily basis?

According to Osteoporosis Canada, the daily Vitamin D requirements are as follows:

* For those who don’t have osteoporosis and don’t have a condition that interferes with vitamin D absorption
(IU = International Units)

What foods are rich in vitamin D?

Fortified milk contains vitamin D as do foods such as margarine, eggs, chicken livers, salmon, sardines, herring, mackerel, swordfish and fish oils (halibut and cod liver oils). It may be difficult to get enough vitamin D through diet alone. You may need to take supplements.

Click here for delicious bone-healthy recipes.

Click here for the vitamin D content of some common foods