Calcium and Vitamin D...important in your diet...how they work together and common sources

Sufficient amounts of calcium are required for bone strength. The body uses calcium for the heart, blood, muscles and nerves. Without the proper amount of calcium intake, the body will strip calcium from the bones where it is stored, causing the bones to get weaker.

This is pretty much common knowledge... but did you know that vitamin D is necessary in helping with absorption of calcium from the gastrointestinal tract into the body and with reabsorption of calcium in the kidneys that would otherwise have been excreted?

Men and women need between 1,000 and 1500 mg of calcium a day, children ages 4 - 8, 800 mg/day and those 9 - 18, 1300 mg/day.

Milk is the best source of calcium. Three 8 oz. glasses a day easily meets a child's need, with soy and rice milk fortified with calcium and vitamin D being acceptable.

Below are some of the foods rich in calcium.

Dairy products: milk, yogurt, cheese

Leafy green vegetables: broccoli, kale, spinach

Fruits: oranges

Beans and peas: tofu, peanuts, peas, black beans, baked beans

Fish: salmon, sardines

Miscellaneous: sesame seeds, blackstrap molasses, corn torillas,

almonds, brown sugar

In the US, milk is fortified with vitamin D, and a few other foods are sometimes also vitamin D-fortified (such as some types of cereal and bread). This vitamin occurs naturally in only a few foods, such as fatty fish (salmon, sardines) and egg yolks. In addition to dietary sources, sunlight can provide the body with vitamin D as it is synthesized through the skin. Fifteen minutes of sunshine two to three times a week primarily on hands, arms,face will satisfy the body's needs for vitamin D, but sunscreen reduces the body's abitlity to absorb sunlight ... needed to manufacture vitamin D.

Eating a diet rich in vitamin D is more challenging than calcium as vitamin D is found naturally in only a few foods, like fatty fish (e.g., salmon), liver and cod liver oil, and egg yolks. However, vitamin D fortified foods, such as many types of milk, cereal, bread, and orange juice, are widely available.

Also, there are vitamin D supplements. Calcium supplements and multivitamins also can contain vitamin D, so those using them are advised to read all labels carefully, and if necessary, to discuss intake with their physician or pharmacist. Since excessive doses of vitamin D can be harmful, people are advised to talk with their doctor about the right intake for their particular situation if you don't think you are taking in enough in your daily routine.

Importantly, recent research has pointed to phosphorus and carbonated beverages (which contain phosphoric acid) as having a negative impact on bone density.

Theoretically, the equilibrium between phosphorus and calcium causes the latter to be replaced in bone by the former. While this has yet to be proven as a significant cause of calcium loss, milk is still considered the preferred drink when compared with carbonated drinks of any sort.

So... when you hear someone say those familiar words.... drink all of your milk.... you now know the true meaning of those words.... and why that milk is Vitamin D fortified.