Vitamin D and Calcium: A Healthy Partnership

Increasing bone density is important for our physical health and as we all age.  Calcium is critical in building bone health and density, Vitamin D is needed for the body to absorb this Calcium.  Knowing how much Calcium and Vitamin D are needed to maintain bone health is why I decided to write the Surreal blog for today. I wanted to suggest a few ways to get more of both in your diet, if you need them, and where you should start. 

According to the National Institute of Arthritis and Musculoskeletal and Skin Disease, a division of the National Institute of Health, “low Calcium intake throughout life is associated with low bone mass and high fracture rates.”   According to findings from the CDC last year, about 1/3 of all Americans are deficient in Vitamin D. 

Take a look at these recommendations and assess your own diet, then determine whether you need more or less.  

Good Sources of Vitamin D

• Sunlight
• Supplements
• Food
  • Cod Liver Oil
  • Fatty Fish (Swordfish, Salmon, Tuna, Mackerel)
  • Orange Juice or Milk
  • Eggs (Vitamin D is in the yolk)
  • Dairy Products; Cereals

Good Sources of Calcium:

• Dairy Products
• Fortified Cereals and Soy Beverages
• Tofu
• Spinach, Soy Beans, Beet Greens & Collards
• White Beans

I know that healthy Calcium and Vitamin D levels can help the body tremendously with exercise strength, response to weight control, and of course in helping to support joints and structures of the body.  It is always best to get your vitamins from 'real foods' over processed, or supplements, but making sure the healthy levels are in the body is the first step down the road to better health.  

Zeke Samples - IFA, - IDEA Personal Trainer

Fitness and Wellness Author

Surrealbody@gmail.com