Vit. D is a fat soluble vitamin
and its synthesized in the
1 billion people worldwide
have Vit D deficiency or
96.7% Asian-Indian patients
have Vitamin D deficiency
and are fragile hip fracture (J
Assoc Physicians India. 2010 Sep;58:539-42)
Function Of Vitamin D
Calcium absorption in the intestines and is required
for the efficient utilization of dietary calcium.
Involved in cellular growth, differentiation and
Simulates insulin secretion.
Modulates the immune system.
Measurement of 25(OH) vitamin D serum levels
best reflects the vitamin D status of an individual.
Normal : >30 ng/ml (>75 nmol/L)
Insufficiency : 20-30 ng/ml (50-75 nmol/L)
Deficiency : <20 ng/ml (<50 nmol/L)
Usually asymptomatic until severe
Decreased sun exposure/sunscreen
◦ SPF 15 decreases vitamin D3 synthesis by 99%
Decreased intake of foods rich in vitamin D
Impaired absorption due to air pollution
Chronic kidney disease
Vit. D Deficiency Leads To….
Rickets in Children
Cardiovascular disease (including MI)
Regular supplementation of atleast 2000 IU/day of
vit. D supplementation to maintain normal vit. D
JAPI • november 2011 • voL. 59
Chronic ingestion of 50 to 100 times normal
physiologic requirement of Vit D (> 40,000 IU/day)
ie. 25 OH levels of >150 ng/ml can leads to
Fatigue and weakness
JAPI • november 2011 • voL. 59
Vitamin B12 is a water-soluble vitamin
Vitamin b12 is one of the most important vitamin
required for growth and division of cells.
It is responsible in other important body functions.
Children(1-18) – 0.2-1.0 μg
Lactating mothers- 1.5 μg
Normal : 200-900 pg/mL
Deficiency : <20o pg/mL
Toxicity : >900 pg/mL
Weakness, tiredness or light-headedness
Easy bruising or bleeding gums
In sever case:
Tingling or numbness in fingers and toes
Mood changes or depression
Memory loss, disorientation, and dementia
Perenicious anemia and atrophic gastritis
Surgery of the stomach or small intestine
Crohn's disease, celiac disease, bacterial growth, or a
Excessive alcohol consumption.
Long-term use of acid-reducing drugs
Fatty fishes like cod, salmon,
tuna, sardines, liver, beef,
chicken and eggs.
Milk and milk products.
Fortified fruit juices and
How much will meet the
Sheep liver provides 91.9μg of
Vitamin B12 whereas goat
liver provides 90.4 μg
100ml of cow’s and buffalo’s
milk gives 0.14 μg of B12
The raw yellow part of hen
eggs has got most of the
vitamin B12. It provides 1.8 μg
of B12 / 100gm
Mackerel is the best amongst
Most important mineral for Bone and teeth health
Calcium helps in normal muscle contraction, blood
clotting, contraction of heart muscles
Expert groups say the number of osteoporosis
patients at approximately 26 million (2003 figures)
with the numbers projected to increase to 36
million by 2013
Ref: http://www.outlookindia.com 2004
Ref:Osteoporosis Society of India (2003) Action Plan Osteoporosis: Consensus
statement of an expert group. New Delhi
It increases in pregnancy, adolescent age
It is world wide known that all dairy products are
high in calcium.
Milk, curds, cheese, etc.Having low fat dairy
products will be more beneficial for overall health.
Cheese is the highest source of calcium which
Having a cheese cube in 2 weeks is accepted.
Amongst all Cereals Ragi is the
richest source of Calcium
It provides about 344mg
of calcium every 100gms
Having Ragi 2-3 times
a weeks considered
Nuts And Oilseeds
Sesame seeds provide most calcium when roasted
or dried. One tea spoon of sesame gives almost 88
mg of calcium
Almonds provide around 230mg /100gm and also
rich source of Omega3 acids
Soy products are naturally high in calcium, it also
contains boron and magnesium which are
Important for bone health
Soy contains isoflavones which inhibit the
breakdown of bones
Thus, soybean is beneficial in post menopausal
women for their bone health
Soy milk, Tofu are good in calcium
One needs to check for soy allergy
Enjoy having Fishes like Salmon not only for their
high calcium content but also for heart healthy
Omega3 fatty acids.
Having Fish 2 times a week shows wonders.
Remember method of cooking is important. Try
grilled, steamed instead of fried.