Calcium fills the bones with the help of food without supplements, follow these tips to avoid Vitamin D deficiency.

After the age of 30, bones start weakening rapidly, but their strength can be increased. Calcium makes bones strong. When there is a deficiency of these nutrients, the body compensates for it through the bones. Due to this, bones become weak and hollow, increasing the risk of osteoporosis, bone disease and fractures.

According to WebMD, about 1,200 milligrams of calcium per day is needed to prevent bone loss after age 50. But you should get 1,300 milligrams of calcium daily between ages 9 and 18 to keep bones strong as you age. But in case of Vitamin D deficiency, it is difficult to get this nutrient from food.

Replenish calcium like this
– 1 cup plain low-fat yogurt (300 mg)
– 1/2 cup hard tofu calcium (200 mg)
– 1 cup baked beans (140 mg)
– Salmon (180 mg)

Vitamin D is important for strong bones

Without vitamin D, the body is unable to absorb calcium from food. Its deficiency forces your body to attack your skeleton for nutrients. Due to which the bones become weak. Not only this, it also prevents the body from forming strong new bones. You can know its level in your body with the help of blood test. Normal vitamin D levels for adults are 20 ng/mL or higher. Less than 12 ng/mL means you have a vitamin D deficiency.

Vitamin D deficiency symptoms

fatigue and weakness,
bone and muscle pain,
getting sick frequently,
Worry,
delayed wound healing

How to overcome Vitamin D deficiency

The natural source of Vitamin D is sunlight. Vitamin D deficiency can be avoided by getting 10-15 minutes of sunlight in the morning. Apart from this, you can also consume fortified milk, soya, mushroom, eggs for Vitamin D.