Strong muscles and bones
Our muscular system is connected to our skeletal system and they work together to keep us active. Vitamin D has an important role in maintaining both systems.
Vitamin D plays a direct effect on muscle strength and function through a highly specific nuclear receptor in muscle tissue. There have been several studies that support the role of Vitamin D in maintaining muscle strength and function. UK researchers found that teenage girls with higher Vitamin D levels were able to jump higher and faster than those with low levels.
Dietary calcium is also vital as it is the building block which gives our bones strength. But without Vitamin D only 10 to 15% of dietary calcium would be absorbed. Vitamin D and calcium have been shown to build strong bones by improving bone mineral density.
Less than half of all Australian adults get their daily recommended intake of calcium.
The table below shows the amount of calcium recommended by age:
How much calcium do I need each day?
| Girls | 1-3 | 500 mg/day |
| 4-8 | 700 mg/day | |
| 9-11 | 1000 mg/day | |
| 12-13 | 1300 mg/day | |
| 14-18 | 1300 mg/day | |
| Women | 19-50 | 1000 mg/day |
| 51+ | 1300 mg/day | |
| Pregnancy | 14-18 | 1300 mg/day |
| 19-50 | 1000 mg/day |
| Boys | 1-3 | 500 mg/day |
| 4-8 | 700 mg/day | |
| 9-11 | 1000 mg/day | |
| 12-13 | 1300 mg/day | |
| 14-18 | 1300 mg/day | |
| Men | 19-70 | 1000 mg/day |
| 71+ | 1300 mg/day | |
Source: Osteoporosis Australia
Dairy foods are the main source of calcium in the Australian diet. Small amounts are also found in nuts, bread, cereals, fruits and vegetables. The table below shows the amount of calcium in selected foods.
How much calcium is in my food?
Scroll over the table to see the amount of calcium in selected food groups
| Food | STD serving size | Calcium | Kilojoules |
|---|---|---|---|
| Broccoli | 60g | 18 | 61 |
| Spinach | 100g | 50 | 80 |
| Food | STD serving size | Calcium | Kilojoules |
|---|---|---|---|
| Rump steak - lean | 100g | 5 | 883 |
| Lamb chops - lean | 100g | 8 | 1,000 |
| Chicken - roasted no skin | 100g | 16 | 783 |
| Salmon - tinned, red | 100g | 220 | 814 |
| Sardines - canned | 100g | 380 | 951 |
| Food | STD serving size | Calcium | Kilojoules |
|---|---|---|---|
| Apples | 1 medium (156g) | 7 | 323 |
| Strawberries | 1 cup (145g) | 19 | 118 |
| Oranges | 1 medium (122g) | 35 | 190 |
| Apricots - dried | 50g | 35 | 410 |
| Food | STD serving size | Calcium | Kilojoules |
|---|---|---|---|
| Custard | 100g | 100 | 393 |
| Ice cream | 100g | 133 | 800 |
| Cheese - mild | 40g (piece) | 300 | 676 |
| Cheddar cheese | 40g (2 slices) | 327 | 575 |
| Cheddar - reduced fat | 40g (2 slices) | 323 | 548 |
| Yogurt - low fat | 200g (std tub) | 316 | 738 |
| Yogurt - plain | 200g (std tub) | 390 | 716 |
| Milk - regular | 250ml (std glass) | 285 | 698 |
| Milk - reduced fat (1%) | 250ml (std glass) | 352 | 525 |
| Milk - skim | 250ml (std glass) | 320 | 377 |
| Milk - calcium fortified | 250ml (std glass) | 353 | 523 |
| Eggs - boiled | 1 large (48g) | 21 | 303 |
| Food | STD serving size | Calcium | Kilojoules |
|---|---|---|---|
| Bread - mixed grain | 30g (slice) | 15 | 272 |
| Bread - wholemeal | 30g (slice) | 16 | 282 |
| Almonds | 50g | 110 | 1235 |
| Tahini | 20g (1 tbsl) | 65 | 520 |
| Food | STD serving size | Calcium | Kilojoules |
|---|---|---|---|
| Baked beans | 100g | 34 | 285 |
| Soy beans - boiled | 100g | 76 | 540 |
| Tofu - calcium set | 100g | 150 | 479 |