Nourishing Our Minds & Bodies | Calcium & Vitamin D
Nourishing Our Minds & Bodies
Calcium & Vitamin D
Featuring: Kara Strum
Sanford Health is a proud partner of BIO Girls. Sanford Health is a remarkable organization dedicated to sharing God’s love through the work of health, healing and comfort. This January, they are focused on the importance of nourishing both our minds and bodies. We are excited to feature insights from Kara Strum, who, in this blog will share her expertise on the vital roles of Calcium and Vitamin D in maintaining our overall well-being.
Kara Strum, RD, LRD
Kara Strum is a Pediatric Registered Dietitian at Sanford Health. Kara grew up in small town Ada, MN and attended the University of North Dakota before starting her career as a Registered Dietitian. Kara is passionate about food and nutrition especially in the pediatric population. When she isn’t cooking or baking, she enjoys spending time online shopping, golfing, watching hockey, and nurturing her houseplants. Kara enjoys spending her time with her lovely husband Kody, their cat, Kipper, and dog, Kiba. Kids at heart, both Kody and Kara work in pediatrics. They have lived on both sides of the river but are happily settled into their new home in Moorhead, MN.
Calcium & Vitamin D
Kara Strum, RD, LRD
Calcium and vitamin D are two very important vitamins and minerals for the body. They are essential for strong bones, teeth, muscles, hormones and nerves. These two are usually paired together and for good reason.
Calcium is a mineral whereas vitamin D is, you guessed it, a vitamin! Vitamin D aids calcium absorption in the body so these two go together like peanut butter and jelly. Every day our bodies use calcium stores, so it is important to eat these sources each day.
What kind of foods should I eat to include these in my diet?
The food group where calcium is highlighted is the dairy group so options such as milk, yogurt, and cheese. It’s important to get enough but not too much calcium, especially from liquid sources such as milk. Be sure to get 2-3 food sources of dairy to meet daily needs. Some veggies such as leafy greens also provide moderate amounts of calcium. Other foods like cereals, breads, and juices are fortified. Foods that are fortified have nutrients added to them. If not enough is provided in the diet, there is a risk of weak bones or increased risk of bone injury. Vitamin D targets inflammation in the body, supports immune health, and may even be protective of brain health. Sources of vitamin D include fatty fish such as salmon, mackerel or sardines, eggs, and mushrooms. It can also be found in fortified foods such as milk or cereals. Our bodies also get vitamin D from sunlight exposure, but in the Midwest, we don’t make as much. It is a good idea to implement a daily multivitamin to ensure you are getting enough. The moral of the story is when meal or snack time comes around be sure you are eating a wide variety of foods or food groups into your diet to ensure you are getting the right mix or recipe for success.
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