Calcium and Vitamin D Prevents Breaky Bones
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.