Did you know that your bones work hard every day to keep you upright and moving? From childhood to old age, bones require nutrition to keep them strong and healthy. This is where two key compounds come in: calcium and vitamin D.
Why are calcium and vitamin D so important?
Calcium is the foundation that builds bones. Without it, that structure begins to weaken. But there's one catch: calcium needs help getting into and staying in the bones. This is where vitamin D comes in, helping the body absorb calcium and use it optimally.
It is a team effort that is crucial at all stages of life:
- In childhood and adolescence , it helps bones grow strong and well-formed.
- In adulthood , it keeps bones firm and healthy.
- In old age , it prevents problems such as osteoporosis and reduces the risk of fractures.
Benefits of calcium for your bones
Strengthens bones from the beginning
When you're a child or teenager, your body needs plenty of calcium to build strong, dense bones. If you don't get enough, you could start off at a disadvantage.
Prevents osteoporosis
Have you heard of osteoporosis? It's a condition that weakens bones and makes them more prone to fractures. Consuming calcium throughout your life can reduce your risk of developing this condition.
Supports other important functions
Although calcium is best known for its role in bones, it's also essential for your muscles to contract properly and for your nerves to transmit messages correctly.
Benefits of vitamin D
Improves calcium absorption
You can take all the calcium in the world, but if your body doesn't absorb it, it's useless. Vitamin D ensures that calcium reaches your bones directly.
Keeps bones strong in old age
As we age, we need more vitamin D because our bodies begin to produce less. This is key to maintaining bone density.
Helps prevent fractures
The combination of vitamin D and calcium is like insurance for your bones. Together, they reduce the risk of fractures, especially in older people.
Where do we get calcium and vitamin D?
There are many ways to get these nutrients!
Sources of calcium
- Dairy : Milk, yogurt, and cheese are classics, but they work very well.
- Green vegetables : Spinach, kale, and broccoli are your best options, especially if you prefer to avoid dairy.
- Nuts and seeds : Almonds and sesame seeds are rich in calcium and super easy to include in your diet.
- Fortified foods : Many plant-based milks and cereals come with extra calcium.
Sources of vitamin D
- Sun Exposure : Spending 10 to 15 minutes a day in the sun helps your body produce vitamin D.
- Fatty fish : Salmon, tuna and mackerel are excellent sources.
- Eggs : Egg yolk has vitamin D, so don't skip this part.
- Fortified foods : Some juices and dairy products also come enriched with this vitamin.
Do I need a supplement?
If you feel like you're not getting enough calcium or vitamin D, or if you don't get enough sun, a supplement might be a good option. Before starting any supplement, talk to your doctor to make sure you're getting the right dose for you.
Taking care of your bones doesn't have to be complicated. Eating well, spending time outdoors, and, if necessary, including supplements can make a big difference in your quality of life.
In our health food store, you'll find options rich in calcium and vitamin D, ready to help you strengthen your bones and keep you moving for a long time. Start today!
