Boost your calcium intake
Calcium is vital for strong bones and teeth and you need Vitamin D to go with it
Calcium is the most important nutrient to have a sound bone health, as 99% of calcium is traced in bones and teeth. Bones are required to give your internal organs protection, help you with movement, support your organs to be in place, and give your body the required shape. Up to 40, for a healthy body you would require not more than 1000 mg a day. However, as your age progresses, the intake also needs to rise, specifically for women. Women need to be careful post menopause, as the absorption capacity decreases during that phase. To absorb calcium, adults need 1000 to 2000 International Unit (IU) of Vitamin D.
Sources of Vitamin D
Sunlight The best source of Vitamin D is abundantly available in India and is free of cost—sunlight. Sunlight helps promote Vitamin D synthesis from cholesterol available in the skin. A few minutes soaked in sunlight should do wonders.
Cod liver oil A multi-faceted medicinal oil, Cod Liver Oil also is high on Vitamin D. You can either take it right from the spoon or in capsule form, available at most pharmacies.
Egg yolks An excellent source of Vitamin D, egg yolks could be a part of your daily breakfast and enrich your bones.
Dairy products Ideal for vegetarians who do not eat eggs, dairy products are easily available. Cheese is great for your health (though don’t overdo it because of the calories!) and tastes good as well. Milk is a good source of calcium.
Other products that vegetarians should consume are orange juice and mushrooms.
Supplements There are supplements available in the market to support your calcium intake. These should be taken under the supervision of a doctor or nutritionist for best results.