Recommended Daily Intake Of Calcium And Vitamin D
Introduction
Calcium and vitamin D are essential nutrients that play a vital role in maintaining healthy bones and teeth. They are also important for the proper functioning of muscles, nerves, and the immune system. In this article, we will discuss the recommended daily intake of calcium and vitamin D, their benefits, and the best sources to obtain them.
Recommended Daily Intake
The recommended daily intake of calcium and vitamin D varies by age and gender. The National Institutes of Health (NIH) recommends the following:
- Children aged 1-3 years should consume 700 mg of calcium and 600 IU of vitamin D daily
- Children aged 4-8 years should consume 1000 mg of calcium and 600 IU of vitamin D daily
- Children aged 9-18 years should consume 1300 mg of calcium and 600-1000 IU of vitamin D daily
- Adults aged 19-50 years should consume 1000 mg of calcium and 600-1000 IU of vitamin D daily
- Adults aged 51-70 years should consume 1000 mg of calcium and 800-1000 IU of vitamin D daily
- Adults aged 71 years and older should consume 1200 mg of calcium and 800-1000 IU of vitamin D daily
- Pregnant and breastfeeding women should consume 1000-1300 mg of calcium and 600-800 IU of vitamin D daily
Benefits of Calcium and Vitamin D
Calcium and vitamin D are crucial for maintaining strong bones and preventing osteoporosis. Calcium is responsible for building and maintaining bone mass, while vitamin D helps the body absorb calcium. Studies have also shown that adequate intake of calcium and vitamin D may reduce the risk of certain cancers, such as colon, breast, and ovarian cancer. Vitamin D also plays a role in regulating the immune system and reducing inflammation.
Sources of Calcium and Vitamin D
The best sources of calcium are dairy products such as milk, cheese, and yogurt. Other good sources include leafy green vegetables, fortified cereals and juices, and tofu. Vitamin D can be obtained through sunlight exposure, but it can also be found in fatty fish such as salmon and tuna, egg yolks, and fortified foods like milk and cereal.
Conclusion
In conclusion, calcium and vitamin D are important nutrients that are essential for maintaining healthy bones and overall health. It is important to ensure that you are consuming enough of these nutrients through a balanced diet or supplements to prevent deficiencies and reduce the risk of health problems.