Considering the rising cases of Arthritis, Osteoporosis, and Calcium and Vitamin D deficiency, sharing Online medical advice is necessary. Our Online dietitian has shared these interesting facts and information about Calcium and Vitamin D through her presentation.

1. Calcium and Vitamin D
Need for an Hour
By
Pooja Kulkarni
Diet Consultant

2. Relationship between
Calcium andVitamin D
 Calcium is the nutrient required by the body for stronger
bones. But our body can not utilize it correctly without
the help ofVitamin D
 Calcium andVitamin D together helps in strengthening
bones as well as prevents disorders like Osteoporosis,
Arthritis, and weak bones.

3. Calcium functions
 99 percent of the calcium is required by the body to
keep our bones and teeth strong.And also supports
skeletal structure.
 Part from this function it also helps in blood clotting,
Muscle contraction and Normal brain functions.
 It is also required to open cells to glucose by assisting
Insulin.
 Also useful in transferring critical information amongst
cells for bodily functions.

4. Requirements
Daily requirement:
Normal man&women: 400mg
Children(13-18yrs) : 600mg
It increases in pregnancy, adolescent age

5. Food Sources of Calcium

6. Dairy Products
 It is world wide known that all dairy products are high
in calcium.
 Milk, curds, cheese, etc. Having low fat dairy products
will be more beneficial for overall health.
 Cheese is the highest source of calcium which gives
1376mg/100gm. Having a cheese cube
in 2 weeks is accepted.

7. Ragi
 Amongst all Cereals Ragi is the
richest source of Calcium
 It provides about 344mg
of calcium every 100gms
 Having Ragi 2-3 times
a weeks considered
beneficial

8. Nuts And Oilseeds
 Sesame seeds provide most calcium when roasted or
dried. One tea spoon of sesame gives almost 88 mg of
calcium
 Almonds provide around 230mg /100gm and also rich
source of Omega3 acids

9. Soyabean
 Soy products are naturally high in calcium, it also contains
boron and magnesium which are Important for bone health
 Soy contains isoflavones which inhibit the breakdown of
bones
 Thus, soybean is beneficial in post menopausal women for
their bone health
 Soy milk,Tofu are good in calcium
 One needs to check for soy allergy

10. Fish
 Enjoy having Fishes like Salmon not only for their high
calcium content but also for heart healthy Omega3 fatty
acids.
 Having Fish 2 times a week shows wonders. Remember
method of cooking is important.Try grilled, steamed
instead of fried.

11. Vitamin D
 Vit. D is a fat soluble vitamin
and its synthesized in the body
 1 billion people worldwide
haveVit D deficiency or
insufficiency
 96.7% Asian-Indian patients
haveVitamin D deficiency and
are fragile hip fracture (J Assoc
Physicians India. 2010 Sep;58:539-42)

12. Function OfVitamin D
 Calcium absorption in the intestines and is required for
the efficient utilization of dietary calcium.
 Involved in cellular growth, differentiation and
apoptosis.
 Simulates insulin secretion.
 Modulates the immune system.
 Reduces inflammation.
 Muscle development

13. Causes ofVitamin D deficiency
 Decreased sun exposure/sunscreen
◦ SPF 15 decreases vitamin D3 synthesis by 99%
 Decreased intake of foods rich in vitamin D
 Impaired absorption due to air pollution
 Chronic kidney disease

14. Sources of Vitamin D
 Most abundant source ofVitamin D is through Sun
exposure.
 But amount depends upon factors such as;
◦ Season (Less sunshine inWinters)
◦ Time of the day (best time 9.00am – 12.00 pm)
◦ Air pollution
◦ Cloud cover if it is
◦ Geographical area where you
live

16. Food Sources
 Regular supplementation of atleast 2000 IU/day of vit. D
supplementation to maintain normal vit. D levels

17. Do you need a help in managing your
Calcium andVitamin D status?
 Don’t Worry our expert Dietitians are there to assist
you.
 Just give us a call on 020 27293337 or
 Chat with our experts Live on our website to resolve
all your queries or
 Visit us at www.justforhearts.org