Health and Me

Ishita Roy

Is Vitamin D And Calcium The Same Thing?

<span>Vitamin D</span> and <span>calcium</span>, both are nutrients you body needs to function well. While both are different nutrients, often many people get confused because <span>vitamin</span> D and calcium both are important for strong bones. Lack of both could lead to an increased risk of osteoporosis or bone fracture. 

However, these two nutrients are different, react differently to your body and works differently too. The sources too could be different. Let us understand how. 

<h2>What Are Some Of The Foods Rich In Vitamin D</h2>

As per WebMD, here are the following vitamin D rich food items: 

<ul><li>Wild-caught salmon (600-1,000 IU per 3.5 ounces)</li><li>Farm-raised salmon (100-250 IU per 3.5 ounces)</li><li>Canned sardines (300 IU per 3.5 ounces)</li><li>Canned tuna (236 IU per 3.5 ounces)</li><li>Fresh shiitake mushrooms (100 IU per 3.5 ounces)</li><li>Egg yolk (20 IU per yolk)</li></ul>

However, there is one source, often recommended as the best and natural source, that is the exposure to sun. In this case too, one must keep in mind the sun burn, as it could cause skin problems, including skin cancer. 

Beverages like milk, orange juice, yogurt, cereals too often have vitamin D added into them.

<ul><li>Soy, almond, or oat milk (100-144 IU per cup)</li><li>Cereal (80 IU per serving)</li><li>Margarine (60 IU per tablespoon)</li><li>Orange juice (100-105 IU per cup)</li></ul>

<h2>What Are Some Of The Sources Of Calcium?</h2>

<ul><li>Cooked kale (179 mg per cup)</li><li>Cooked collard greens (266 mg per cup)</li><li>Dried figs (65 mg per 2 figs)</li><li>Cooked broccoli (60 mg per cup)</li><li>Oranges (55 mg per orange)</li><li>Canned sardines with bones (325 mg per 3 ounces)</li><li>Canned salmon with bones (180 mg per 3 ounces)</li><li>Ricotta (335 mg per 4 ounces)</li></ul>

<ul><li>Canned baked beans (160 mg per 4 ounces)</li><li>Cooked broccoli rabe (100 mg per cup)</li><li>Cooked bok choy (160 mg per cup)</li><li>Fortified almond, soy, or rice milk (300 mg per 8 ounces)</li><li>Fortified fruit juices (300 mg per 8 ounces)</li><li>Tofu prepared with calcium (205 mg per 4 ounces)</li><li>Fortified cereal (100-1,000 mg per cup)</li></ul>

<h2>What Are The Roles Of Vitamin D And Calcium In Your Body?</h2>

As per the Bone Health and Osteoporosis Foundation, calcium is a <span>mineral</span> that builds and maintains dense, strong bones, while Vitamin D is a hormone that enables the body to absorb that calcium from food. Calcium also assists with nerve, muscle, and vascular functions, whereas Vitamin D is primarily responsible for calcium regulation. 

<strong>Role:</strong> Calcium is a building block for bones and teeth; Vitamin D is the "key" that unlocks calcium absorption.

<strong>Definition: </strong>Calcium is a mineral (found in dairy, leafy greens); Vitamin D is a fat-soluble nutrient/hormone.

<strong>Source: </strong>Calcium comes from diet, while Vitamin D is produced by the skin via sun exposure in addition to food sources.

<strong>Deficiency Symptoms: </strong>Low calcium can lead to weak bones (osteoporosis). Low Vitamin D can cause soft bones (rickets in children) and prevents calcium absorption.

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Vitamin D and calcium, both are nutrients you body needs to function well. While both are different nutrients, often many people get confused because vitamin D and calcium both are important for strong bones. Lack of both could lead to an increased risk of osteoporosis or bone fracture. However, these two nutrients are different, react differently to your body and works differently too. The sources too could be different. Let us understand how. What Are Some Of The Foods Rich In Vitamin DAs per WebMD, here are the following vitamin D rich food items: Wild-caught salmon (600-1,000 IU per 3.5 ounces)Farm-raised salmon (100-250 IU per 3.5 ounces)Canned sardines (300 IU per 3.5 ounces)Canned tuna (236 IU per 3.5 ounces)Fresh shiitake mushrooms (100 IU per 3.5 ounces)Egg yolk (20 IU per yolk)However, there is one source, often recommended as the best and natural source, that is the exposure to sun. In this case too, one must keep in mind the sun burn, as it could cause skin problems, including skin cancer. Beverages like milk, orange juice, yogurt, cereals too often have vitamin D added into them.Vegan sources includeSoy, almond, or oat milk (100-144 IU per cup)Cereal (80 IU per serving)Margarine (60 IU per tablespoon)Orange juice (100-105 IU per cup)What Are Some Of The Sources Of Calcium?Cooked kale (179 mg per cup)Cooked collard greens (266 mg per cup)Dried figs (65 mg per 2 figs)Cooked broccoli (60 mg per cup)Oranges (55 mg per orange)Canned sardines with bones (325 mg per 3 ounces)Canned salmon with bones (180 mg per 3 ounces)Ricotta (335 mg per 4 ounces)Vegan sources include:Canned baked beans (160 mg per 4 ounces)Cooked broccoli rabe (100 mg per cup)Cooked bok choy (160 mg per cup)Fortified almond, soy, or rice milk (300 mg per 8 ounces)Fortified fruit juices (300 mg per 8 ounces)Tofu prepared with calcium (205 mg per 4 ounces)Fortified cereal (100-1,000 mg per cup)What Are The Roles Of Vitamin D And Calcium In Your Body?As per the Bone Health and Osteoporosis Foundation, calcium is a mineral that builds and maintains dense, strong bones, while Vitamin D is a hormone that enables the body to absorb that calcium from food. Calcium also assists with nerve, muscle, and vascular functions, whereas Vitamin D is primarily responsible for calcium regulation. Role: Calcium is a building block for bones and teeth; Vitamin D is the "key" that unlocks calcium absorption.Definition: Calcium is a mineral (found in dairy, leafy greens); Vitamin D is a fat-soluble nutrient/hormone.Source: Calcium comes from diet, while Vitamin D is produced by the skin via sun exposure in addition to food sources.Deficiency Symptoms: Low calcium can lead to weak bones (osteoporosis). Low Vitamin D can cause soft bones (rickets in children) and prevents calcium absorption.