The everyday advisable intake for calcium is 1,000 mg for adults up to 50 years old, and 1,200 for adults over 51 and above.
There is no evidence or proof to back up the so-called truth about vegans having less calcium intake than the non vegetarians. However there are a very few green vegetable that have a high calcium absorbance: mustard greens, kale, bok, turnip, choy, greens, watercress and collards. If you do not eat at least 3 servings of such food on a daily basis then need to increase the consumption of calcium enriched milk that’s not from the diary, calcium supplement of 250-300 mg a day, calcium rich tofu to make sure you are getting the appropriate amount of calcium.One can find good results after calcium supplements are taken after meals. This is especially a pertinent case as far as patients with kidney stones are concerned.
Vitamin D is not found in many foods that we take in a daily basis, however vitamin D is better made by the sunlight and its Ultraviolet rays on skin. From around 2005, there has been a dispute amongst the worldwide scientists, researches and scholars about the required level of vitamin D by the human body. While some researches suggested amounts higher and some suggested lower. Regardless of this fact-fight some of which are enlisted below, there are many vegans from the sunny areas as well who complain of a lower level of Vitamin D About 5 people from them were suffering from a malignant fatigue problem and bone pain. All these problems were eliminated when their bodies were supplemented with the required amount of Vitamin D.
If your face and arms or an equivalent portion of your body is exposed to the said amounts of sun (10 am to 2 pm), without the application of a sunscreen lotion, on some day whenever sunburn is achievable when the weather is not winter the skies are not overcast, in that case you will not require to need any vitamin D consumed by you through your diet on that day:
People are being urged to increase their consumption of more calcium in order to keep diseases like osteoporosis at bay.
The calcium intake in vegetarians tends to be low because they do not consume non-vegetarian food.
As already mentioned, the calcium intake of vegetarians is most probably on the lower side than the non-vegetarians. Low vitamin D is a the main factor behind infections and winter flu, heart disease, depression, fatigue, several neurological diseases, obesity, autoimmune diseases, hormonal imbalances and osteoporosis. Vitamin D is likely to keep almost all forms of cancers at bay by anywhere from 50% to nearly 80%.
The human body is fond of a steady supply of all the nutrients it requires in a perfectly natural balance and from myriad sources that are nothing but natural sources. The nutrient called Vitamin D is no exception to that and requires many other co-factors such as cholesterol, magnesium and protein so that the nutrient Vitamin D can be properly absorbed and thus eventually be used effectively by the human system. The healthiest way one can supply any form of nutrient is in small doses, but quite often and with a lot of other things as well. This would just impart the cell a capability to choose the nutrients it requires for a particular process in the body as and when they keep circulating in the blood stream.