The proper functioning of our skeletal system depends on many factors, including physical activity and a good diet. In this context, calcium and vitamin D are important components of daily meals to help maintain strong and healthy bones.
Why are calcium and vitamin D so important?
Calcium is an essential building block for bones and also helps in many processes in our body, e.g.: blood clotting and the action of certain digestive enzymes.
There is a continuous renewal process in the bones, during which calcium is constantly being replaced. If there is not enough calcium in the diet, the body retrieves it from the bones to maintain an adequate concentration in the blood. This ensures that biological processes function properly, but at the same time the skeletal system is weakened.
Vitamin D helps in the proper absorption and utilisation of calcium and phosphorus. It helps to maintain normal blood calcium levels and maintain healthy bones. The main source of vitamin D is synthesised in the skin under the influence of sunlight, which covers 80-90% of our daily requirement. Therefore, if you have limited opportunities for outdoor walks, it is a good idea to increase the content of this vitamin in the meals you eat.
Who is particularly at risk of calcium and vitamin D deficiency?
This group includes people of all ages: girls in puberty, young women, as well as school children and university students, athletes and the elderly. If you are a senior citizen, you may have a vitamin D deficiency, especially if you are rarely and briefly in the sun, or if you have chronic diseases that can affect the proper functioning of your liver or kidneys. In addition, as we age, there are changes in the physiological processes of the body that can affect the absorption of certain components. If you are a woman in the peri-menopausal period, the concentration of the important hormone oestrogen decreases in your body, which, among other things, affects the absorption of calcium.
As the saying goes, "sport is good for you", you should also consider supplementing your diet with calcium during active sports. The concentration of this element decreases due to its excretion with sweat and the stress of intensive physical exercise.
photo: ojoimages
What diet should I follow?
To look after your bone health, follow a diet that provides adequate vitamin D and calcium, and avoid stimulants: caffeine, alcohol, tobacco.
The main sources of vitamin D are fish and fish fats (e.g. cod liver oil and tuna liver oil), as well as cereals, bread, milk and margarines enriched with vitamin D. Calcium is present in almost all foods, although its content and bioavailability in foods varies. The richest source is milk and milk products. There are many plant products that can be excellent and complete sources of calcium: dark green vegetables (broccoli, kale, lettuce and cabbage, parsley, watercress), dried fruit (figs, dates, nuts, especially almonds and Brazil nuts, seeds), legumes (soya, beans, peas, broad beans, lentils), and tofu. Parsnips, turnips, lemons, oranges, olives and molasses should be eaten. Well-absorbed calcium is present in mineral water and also in dietary supplements.
It is advisable to avoid too much protein and saltin the diet. Excessive consumption of fizzy drinks, hamburgers and salted chips can lead to calcium loss.
You can find a few selected recipes of Mediterranean dishes that promote healthy bones at at http://calcenato.pl/dieta-dla-zdrowych-kosci.
If you do not manage to cover your calcium and vitamin D requirements with an adequate diet, it is advisable to take calcium and vitamin D supplements in the form of ready-to-use preparations.
