Low-fat milk and yogurt are the best sources of calcium in your diet.
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While milk and yogurt are the most readily available sources of calcium, the best source for it in foods is specially fortified oatmeal and other cereals. These cereals are manufactured to specifically deliver a fixed amount of calcium and other required minerals directly to the body. Calcium supplements are also meant to do the same, in the form of medications. However, low-fat milk and yogurt are great sources for calcium as long as you are not lactose intolerant.
How much calcium do you need in your daily diet?
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Most people don't get their daily requirement of calcium from their diet. You do need a fair amount of it and not all food items will be rich in it. Both men under the age of 70 and women under the age of 50 need about 1000 mg of calcium every day. Over those ages, you would need about 1200 mg of calcium daily as the bone degradation tends to accelerate around that age and osteoporosis can take over. This would make your bones weak, fragile and susceptible to fracture even from light impacts.
Vitamin D can be produced by the body through any form of exposure to the sunlight.
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While sunlight is a great source of vitamin D, you cannot get it by standing near a window within your home. You will have to go outside and let some of the UVB rays hit your skin which will prompt the body to make vitamin D. Don't stay too long in the sun as then you can suffer from over-exposure to the harmful effects of the same UVA/UVB rays. Consult your dermatologist over how much exposure you should get on a daily basis. Lighter skin tone may require lesser exposure than the darker skin, and you should develop a safe regimen after consultation with the doctor.
How much calcium do bones and teeth constitute in the entire body?
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Almost all of the calcium within the body is mostly found within the teeth and bones. They make up for about 99 percent of the total calcium within the body. Calcium is an essential element in the upkeep of bones and teeth. If you don't have the requisite amount of calcium in your diet, however, then the body will reabsorb the calcium from your bones making them weaker overtime. Thus, it is very important to resupply your body with the proper amount of calcium in your diet.
Calcium is required to absorb vitamin D within the body.
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In fact, it is the other way around as vitamin D is required to absorb calcium within the body. Vitamin D helps in the formation of the hormone calcitriol which is required to absorb calcium from the diet. A lack of vitamin D will not allow the body to be able to absorb calcium from the diet. This will result in the reabsorption of calcium from the bones, making them weak. Thus doctors recommend a daily dose of vitamin D in your diet as well.