Did you know that calcium is a highly important mineral in the formation and optimal maintenance of our bones? In fact, its intake becomes particularly relevant as we age, entering advanced stages where our bone health may become more delicate.
The deficit of calcium in advanced ages
Over time, the loss of bone tissue can lead to problems such as osteoporosis, a condition in which bones weaken and are more prone to fractures, which is quite common in old age.
Therefore, it is important to consume enough calcium through the intake of healthy foods containing these micronutrients, such as dairy, almonds, and also vegetables like broccoli, to keep bones healthy and reduce the risk of bone weakness. On the other hand, daily moderate exercise and strength training 2-3 days a week help maintain bone mass in good condition, as the development of our muscle tissue is essential to protect our bones.
Vitamin D influences calcium absorption
What few people know is that there is also a closely related vitamin in relation to our bone health, and that is vitamin D.
Vitamin D plays a role in the absorption process that our body undergoes with calcium, so its presence becomes particularly relevant when covering the dietary needs of this micronutrient in the diet.
Both calcium and vitamin D should be seen as two nutrients that go hand in hand. We may be consuming enough calcium in our diet, but if we do not maintain adequate levels of vitamin D, this calcium will not be absorbed correctly and will be of no use.
This can be seen reflected in some supermarket products, the so-called “functional foods” where the calcium content is fortified or supplemented with the addition of vitamin D. However, it is not strictly necessary to resort to this type of products to maintain optimal levels of calcium and vitamin D.
The main sources of vitamin D and calcium, as well as other essential minerals and vitamins, should be foods consumed regularly in the diet. The rest of the elements can serve as a supplement, but they should never replace healthy foods.
Vegetables are also rich in calcium
We can find vitamin D in foods such as meat, egg yolk, mushrooms, dairy, and fatty fish. Not only does it help with the proper absorption of calcium, but it also modulates our immune system.
In addition to dairy, there is a wide range of vegetal foods rich in calcium that are perfect for maintaining stable levels of this nutrient, mainly green leafy vegetables such as broccoli, Swiss chard, and Brussels sprouts, as well as nuts, legumes, and seeds like almonds, chickpeas, or sesame, respectively.
Regarding vitamin D, it is true that it is mostly found in animal-derived foods. It is a fat-soluble vitamin found in fatty tissue. Nevertheless, it is also possible to obtain all the vitamin D our body needs without consuming these foods.
This is because vitamin D is intrinsically created by our metabolism through sun exposure. About 30 minutes of daily sun exposure on approximately 75% of our body’s surface is sufficient to meet the recommended daily vitamin D needs in healthy adults.