calcium and vitamin d need for an hour.ppt
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Calcium and Vitamin D Need for an Hour
By Pooja KulkarniDiet Consultant
Relationship between
Calcium and Vitamin D
Calcium is the nutrient required by the body for stronger
bones. But our body can not utilize it correctly without
the help of Vitamin D
Calcium and Vitamin D together helps in strengthening
bones as well as prevents disorders like Osteoporosis,
Arthritis, and weak bones.
Calcium functions
99 percent of the calcium is required by the body to
keep our bones and teeth strong. And also supports
skeletal structure.
Part from this function it also helps in blood clotting,
Muscle contraction and Normal brain functions.
It is also required to open cells to glucose by assisting
Insulin.
Also useful in transferring critical information amongst
cells for bodily functions.
Requirements
Daily requirement:
Normal man&women: 400mg
Children(13-18yrs) : 600mg
It increases in pregnancy, adolescent age
Food Sources of Calcium
Dairy Products
It is world wide known that all dairy products are high
in calcium.
Milk, curds, cheese, etc. Having low fat dairy products
will be more beneficial for overall health.
Cheese is the highest source of calcium which gives
1376mg/100gm. Having a cheese cube
in 2 weeks is accepted.
Ragi
Amongst all Cereals Ragi is the
richest source of Calcium
It provides about 344mg
of calcium every 100gms
Having Ragi 2-3 times
a weeks considered
beneficial
Nuts And Oilseeds
Sesame seeds provide most calcium when roasted or
dried. One tea spoon of sesame gives almost 88 mg of
calcium
Almonds provide around 230mg /100gm and also rich
source of Omega3 acids
Soyabean
Soy products are naturally high in calcium, it also contains
boron and magnesium which are Important for bone health
Soy contains isoflavones which inhibit the breakdown of
bones
Thus, soybean is beneficial in post menopausal women for
their bone health
Soy milk, Tofu are good in calcium
One needs to check for soy allergy
Fish
Enjoy having Fishes like Salmon not only for their high
calcium content but also for heart healthy Omega3 fatty
acids.
Having Fish 2 times a week shows wonders. Remember
method of cooking is important. Try grilled, steamed
instead of fried.
Vitamin D
Vit. D is a fat soluble vitamin
and its synthesized in the body
1 billion people worldwide
have Vit D deficiency or
insufficiency
96.7% Asian-Indian patients
have Vitamin D deficiency and
are fragile hip fracture (J Assoc
Physicians India. 2010 Sep;58:539-42)
Function Of Vitamin D
Calcium absorption in the intestines and is required for
the efficient utilization of dietary calcium.
Involved in cellular growth, differentiation and
apoptosis.
Simulates insulin secretion.
Modulates the immune system.
Reduces inflammation.
Muscle development
Causes of Vitamin D deficiency
Decreased sun exposure/sunscreen
◦ SPF 15 decreases vitamin D3 synthesis by 99%
Decreased intake of foods rich in vitamin D
Impaired absorption due to air pollution
Chronic kidney disease
Sources of Vitamin D
Most abundant source of Vitamin D is through Sun
exposure.
But amount depends upon factors such as;
◦ Season (Less sunshine in Winters)
◦ Time of the day (best time 9.00am – 12.00 pm)
◦ Air pollution
◦ Cloud cover if it is
◦ Geographical area where you
live
Food Sources Regular supplementation of atleast 2000 IU/day of vit. D
supplementation to maintain normal vit. D levels
Do you need a help in managing your
Calcium and Vitamin D status?
Don’t Worry our expert Dietitians are there to assist
you.
Just give us a call on 020 27293337 or
Chat with our experts Live on our website to resolve
all your queries or
Visit us at www.justforhearts.org
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