A calcium-enriched diet without adequate vitamin D is not going to give you the desired results - stronger and healthy bones.Apart from sunlight, here are the foods that can help you up your vitamin D intake.

The one vitamin that we talk less of is Vitamin D, but it is one of the essential vitamins that our body needs. Vitamin D has a variety of roles to play in keeping us healthy and strong. 

You probably know that calcium keeps your bones, teeth and muscles healthy. But without adequate Vitamin D, all the calcium that you are consuming through food and supplementation goes waste. Because vitamin D helps in absorbing calcium and phosphorus effectively by the body (key minerals for stronger bones) and use it efficiently. 

A deficiency of vitamin D could have a damaging effect on your health and skeletal system. Lack of vitamin D can make you susceptible to falls, fractures or conditions such as osteopenia (low bone mass) and osteoporosis (brittle and weak bones). Often these conditions strike the old and ailing, but lack of vitamin D can also make young adults and children fall prey to such health conditions. 

What is Vitamin D? 

Despite its name, vitamin D is not a vitamin. Vitamins are essential micronutrients that our bodies need but cannot make on their own. Vitamins are either taken through diet or supplementation. But the case with vitamin D is different. Our skin synthesises vitamin D once we expose ourselves to sufficient sunlight. So, vitamin D is considered a hormone. It is commonly known as a fat-soluble vitamin as it is stored in the body’s fatty tissues.   

Role of Vitamin D and calcium 

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No matter how much we speak about vitamin D and bone health one cannot undermine the importance of calcium. Know that, your bones are living tissues, which are constantly being eroded and replaced. The one mineral that helps in the bones' upkeep and promises a stronger musculoskeletal structure is - calcium. Your bones contain around 99 percent of your body’s total calcium. But it works in conjunction with vitamin D to keep the bones strong and healthy. You can imagine calcium and vitamin D being the nut and bolt of your skeletal system, where one cannot function without the other. So, the right combination of vitamin D and calcium is necessary.  

How much vitamin D do you need? 

According to a study published in The Journal of Nutrition - 

It is generally accepted that an increase in calcium intake to 1000-1500 mg/d along with an adequate source of vitamin D of at least 400 IU/d is important for maintaining optimal bone health. 

However, your requirements might change depending on your age, sex, health condition and other parameters. It is never a one-size-fits-all situation. So, it is always good to have a word with a diet expert or your doctor to know how much calcium and vitamin D you need. 

Food sources

You can get your required dose of calcium from various food sources such as

1. Milk and milk products - cheese, yoghurt, etc 
2. Soy and soymilk 
3. Oranges 
4. Figs 
5. Green vegetables - spinach, fenugreek, broccoli, celery, kale etc 
6. Almonds and almond milk 
7. Sardines 

The best way to get Vitamin D is to spend at least 15 minutes of your day in the sunlight. If that isn’t a possibility, one has to rely on food sources and supplements. Some excellent food sources for vitamin D are

1. Oily fish – such as salmon, sardines and mackerel
2. Tuna fish 
3. Red meat (have in moderation)
4. Liver (lamb) 
5. Egg yolks
6. Fortified foods – such as milk, soy milk, almond milk, cereals and juices 
7. Cod liver oil 
8. Mushrooms 

Here is a list for your reference: 

The bottom line: Don’t overdo it. Anything in excess can be detrimental to your health. Have the right combination of calcium and vitamin D to keep your bones healthy. 

Reference: Holick MF. Vitamin D and bone health. J Nutr. 1996 Apr;126(4 Suppl):1159S-64S. doi: 10.1093/jn/126.suppl_4.1159S. PMID: 8642450.

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