Calcium provides structure and strength to the bones and teeth. It is also important in regulating muscle contraction, blood clotting and nerve function. Besides milk and dairy products, other Calcium-rich foods are fish with edible bones such as canned sardines and anchovies, beans and bean products including yellow dhal, broccoli, kangkung and kai-lan as well as Calcium-fortified products such as yogurt and breakfast cereals.
Calcium and Vitamin D for Bone Health
Vitamin D increases the absorption of Calcium and Phosphorus and it helps to regulate Calcium and Phosphorus deposition in the bones. This in turn sustains the normal mineralisation of bones. Vitamin D deficiency causes poor absorption of Calcium and reduced bone mineralisation resulting in soft bones that deform easily. This manifestation is called rickets in children and osteomalacia in adults. Vitamin D is produced in the body by the action of sunlight on skin. Besides this, Vitamin D can be obtained from fish liver oils, egg yolks and dairy products that are fortified with Vitamin D.