Natural calcium and vitamin D supplements play a vital role in bone health and possess many other health benefits. Deficiencies in calcium and vitamin D are widespread and cause negative effects on health.
The disease rickets is mainly caused by a dietary deficiency in calcium and vitamin D, giving rise to the softening of bones, weakness, and delayed growth. And natural calcium and vitamin D supplement are the pillars of treatment for people with osteoporosis, a disease distinguished by porous and weakened bones.
There are several dietary sources of calcium, a crucial nutrient required by all living creatures, together with humans. Vitamin D is a prohormone that aids the body in absorbing calcium, which is important for bone health. Sunlight is the major source of vitamin D. People can get extra calcium and vitamin D from supplements.
Roles of Natural Calcium and Vitamin D Supplement in the Body
Calcium is essential for children’s bone development and growth. It is also required for the preservation of strong bones in adults. Along with its function in bone health, calcium helps in muscle contraction. When a signal reaches the muscle, the release of calcium occurs, which aids the muscle to contract.
The muscle relaxes as calcium leaves the muscle. Calcium also plays a part in effective blood coagulation, as well as in regulating heart contractility and neuromuscular activity.
Vitamin D is significant for the absorption of minerals like calcium and phosphorus in the body. From the consumed food and supplements, the minerals are absorbed and deposited in the bones.
5 Dietary Sources of Natural Calcium and Vitamin D
Fish is the most excellent nutritional source of vitamin D. Fatty fish like tuna, mackerel, and salmon, are abundant in vitamin D. Merely 3 ounces of cooked salmon offers just about 450 International units (IU) of vitamin D. Cod liver oil is another prevalent source of vitamin D and can offer around 1,360 IU of vitamin D.
2. Egg Yolks
A sizable egg, weighing nearly 50 g, contains almost 50 IU of vitamin D3, with the major concentration of calcium in the yolk. Adding whole eggs to one’s diet can help improve vitamin D consumption.
3. Milk and Dairy Products
Milk and dairy products like cheese and yogurt are plentiful in both calcium and vitamin D. Then again, dairy products contain high amounts of fat and so, they should be consumed in moderation as part of a balanced diet to avoid needless weight gain.
Dark green vegetables such as kale, collards, spinach, and okra are prolific in calcium. These vegetables are a significant part of vegan diets, which do not embrace animal-based foods.
Cultivated mushrooms comprise the plant sterol ergosterol, which is a precursor of vitamin D. When mushrooms are subjected to sunlight, they naturally create vitamin D.
Dietary consumptions of calcium and vitamin D are essential to support bone health and avoid bone disease. These 5 natural foods are loaded with calcium and vitamin D.
Strengthening food with calcium and vitamin D is a safe and helpful way to make sure that people get their proposed daily consumption levels.