Calcium and vitamin D are essential for good health

Learn the secrets to maintaining a strong skeletal system and overall wellness in the nutrients calcium and vitamin D for health.

Thanks to milk commercials and other health shows on TV, almost everyone knows that calcium and vitamin D are significant for human health. But if you know the story of how they work, and how they are produced, you will be amazed at the amazing skill of the human body. Let's learn some simple vitamin D and calcium facts like school biology books.

Both vitamin D and calcium are among the most important nutrients in our body. Although both vitamin D and calcium are important separately, the relationship between these two elements performs some very important functions in the human body. But mostly that aspect is skipped. By reading this article, calcium and vitamin D deficiency can be easily detected and the physical problems caused by it can be understood quickly. Although the topic is a bit deep, the story should be enjoyable to read. But let's get started.

What is Vitamin D?

Vitamin D is a fat-soluble nutrient that helps the human body absorb calcium, magnesium, phosphate, and other important physiological functions. Dietary vitamin D is obtained from sunlight. The sun from ten to three in the morning, and ten to fifteen minutes in the afternoon produces enough vitamin D in the body.

What happens if vitamin D deficiency?

The following symptoms occur when vitamin D deficiency occurs:

• Decreased immunity
• Fatigue and fatigue
• Back pain and bone pain
• Depression
• Delayed wound healing
• Bone loss
• Hair loss
• Muscle pain etc.

Foods that contain vitamin D

Vitamin D is not found in many foods. But cells in our skin make vitamin D in the presence of sunlight. Foods rich in Vitamin D- Oily fish, The liver, Red meat, Egg yolk, etc. Now let's get a general idea about calcium.

What is calcium?

Calcium is an electrolyte that plays an important role in teeth, bones, and various bodily functions. 99% of calcium in the body is in our bones, that is, our skeletal system is mainly made of calcium. The rest of the calcium is in our plasma and muscles.

Calcium deficiency symptoms

Calcium deficiency can cause the following problems.

• Numbness in the body
• Bones and joints of fingers
• Muscle cramps or muscle tension
• Aversion to food
• Weak and brittle nails
• Difficulty swallowing food or drink etc.

Its source of calcium

Calcium is an element that is usually found in small amounts in almost all foods, starting with vegetables. However, most foods are not good sources of calcium.

The importance of calcium for growing children, and pregnancy in women and the elderly is unimaginable. Children need a lot of calcium to build bones. On the other hand, women need a lot of calcium during childbirth. Older people tend to lose bones more quickly, so they need more calcium than normal to maintain bone health.

Therefore, it is very important to consume foods rich in calcium during these times. But the problem is that in order for calcium to be properly absorbed in the body, some important processes need to be completed, for which vitamin D is essential. Before we get into the relationship between vitamin D and calcium in the next section, let's talk about calcium-rich foods. Milk, cheese, dairy products, soybeans, nuts, meat, and large fish contain high amounts of calcium.

Absorption relationship of calcium and vitamin D in the human body

Taking a nutrient into the human body does not mean that it will be useful for the human body. To do this, nutrients need to be properly absorbed.

Similarly, calcium and vitamin D also have specific elimination mechanisms in the body. Vitamin D directly helps in the formation of calcium. This is where vitamin D plays a role in calcium absorption. Let's try to understand the matter step by step. Understanding this will allow us to understand the activity of calcium and vitamin D in our bodies, which will make it easier to eat nutritious foods and compensate for deficiencies in these elements.

Vitamin D absorption method

Vitamin D, obtained from food or sunlight, is converted at different stages and helps in different functions in the body. The active ingredient of vitamin D is cholecalciferol.

This material is not absorbable at first. The substance is first converted to Calcifediol in the liver. Calcifediol then enters the kidneys and is converted to calcitriol, which can be used for various functions in the body. That is, we know that vitamin D requires healthy liver and kidneys for proper absorption.

Calcium absorption method

Calcium is absorbed into our blood in our small intestine. which the body has to expend energy to absorb. Calicitrol is produced by the kidneys and transported to the small intestine and helps make calcium more soluble, an essential step in calcium absorption.

In other words, adequate intake of vitamin D is essential for adequate absorption of calcium. Otherwise, calcium is excreted from the body without being absorbed. The most important function of vitamin D in our body is to help in the absorption of important elements like calcium and magnesium.

How does the lack of calcium cause bone loss?

As mentioned earlier, 99% of our body's calcium is stored in bones, and 1% in plasma. But when calcium deficiency occurs in the body, the body releases the calcium stored in the bones into the blood, causing the bones to weaken and erode. Since calcium cannot be absorbed in the absence of vitamin D, it is very important to eat foods rich in vitamin D for calcium to be properly absorbed.

The element that accelerates the absorption of calcium

The following ingredients increase calcium absorption in the body.

Calcitriol

It is produced in the kidneys from vitamin D dissolves calcium and makes it available for absorption. Calcitriol excess is increased by eating foods rich in vitamin D.

Lysine and Arginine

Both lysine and arginine are amino acids that increase calcium absorption.

Red meat, chicken, crab, shrimp, fish, and milk are rich in lysine.

On the other hand, arginine is found in large amounts in fish, meat, nuts, red flour, and milk.

Acidic foods

Acidic foods increase the acidity of the small intestine, which creates a favorable environment for calcium absorption. So lemon or sour food is good for calcium absorption. That is why pregnant mothers tend to eat more sour foods.

Substances that reduce calcium absorption

The following ingredients or foods inhibit calcium absorption. Therefore, consuming large amounts of these foods can cause calcium overload.

Oxalates

Oxalate combines with calcium to form calcium oxalate which our body cannot absorb. Therefore, if the amount of oxalate in the body increases even after taking a sufficient amount of calcium, then calcium overload may occur.

Oxalate-rich foods are potatoes, spinach, wheat bran, almonds, tea, beets, tomatoes, and strawberries.

Phosphate

If the amount of phosphate in the daily food is higher than calcium, then it creates calcium phosphate and in the long run, can cause calcium overload. The ratio of calcium to phosphate in food should be 1:2 to 2:1.

Final word

How well you can move and live will depend on how much calcium you get throughout your life. So neither calcium nor vitamin D is neglected. The relationship between calcium and vitamin D is a foundation for good health. By understanding their role, ensuring adequate intake, and considering individual needs, you create a path to optimal wellness.

FAQs:

Can I get enough calcium without dairy?

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Can you overdose on vitamin D from sun exposure?

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