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CALCIUM

Calcium is one of the essential nutrients necessary for healthy bone development. Adequate calcium intake is necessary for the attainment of peak bone mass in the late teens (i.e the highest level of bone strength which occurs at completion of growth) and therefore strong healthy bones, which will sustain the effects of ageing on the skeleton. It is important to have a well balanced diet with adequate amounts of dairy products, which are the primary source of foods rich in calcium. Not only is calcium important to bones, it is also important for the function of various organs within the body and a certain amount of calcium circulates within the blood. If blood calcium levels fall as may occur with inadequate calcium intake in the diet, the body will compensate for this by drawing calcium out of bones and putting it into the blood. Calcium is also excreted by the body daily. Hence it is important to have an adequate daily calcium intake through the diet so that bone mineral strength is not compromised.

Vitamin D

This nutrient is vital for the development of healthy bones.Vitamin D serves several important functions in relation to calcium metabolism. It helps to increase calcium absorption from the gastrointestinal system and kidney and thereby make it available to body tissues and the blood. It also functions to aide with the deposition of calcium to bone.The body’s main source of vitamin D arises from the manufacture of this vitamin in the skin on exposure to sunlight. Research has found many people are deficient in vitamin D due to more time being spent indoors. Only 10 – 15 minutes of exposure to outdoor sun is necessary for the production of vitamin D. However, it is important to avoid excessive exposure from sunlight, particularly in Summer due to the risk of skin damage and skin cancers.Dietary sources of vitamin D are limited. These sources of vitamin D from the diet arise often from foods fortified (boosted) with vitamin D such as milk, soy drinks, margarine and cereals. It is also found naturally in liver, fish (tuna, salmon, sardines, herring and mackerel) and egg yolk.6Certain individuals with limited exposure to sunlight are at risk of vitamin D deficiency. The institutionalised7, housebound elderly8, veiled women and dark skin individuals may be at risk of vitamin D deficiency9. Also individuals with illnesses of the gastrointestinal system such as Coeliac disease10 may not absorb adequate amounts of vitamin D from the diet. In high-risk individuals such as the elderly or those found to have low levels of vitamin D, vitamin D supplements are appropriate11,12. In addition, if calcium intake from dietary sources is inadequate, the use of calcium supplements may be necessary.You should discuss with your doctor whether you require supplements of calcium or vitamin D.

OTHER DIETRY FACTORS

Overall it is important to have a well balanced diet.Protein intake is important for bone development as it provides the necessary building blocks in bone.However, it has been found that diets that are very high in protein, salt, caffeine and phosphorus may adversely affects the body’s calcium balance, although this affect may not be that significant in an individual with an adequate calcium intake.

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