Calcium inowanikwa mukuwanda munyika yemiti. Zvakanakisa zvitubu zvekarusiyamu ndezvimwe zvakasvibira mashizha mashizha (zvakadai sebroccoli, kabichi), maarmonds, sesame tahini, soya nemupunga mukaka, muto weorenji, uye mamwe marudzi etofu cheese.
", - inoshuma Chikoro cheHarvard cheHutano hweHurumende, -". Chikoro ichi zvakare chinoti pane humbowo hushoma hunobatanidza kunwiwa kwemukaka nekudzivirira osteoporosis. Zvakare, Chikoro cheHarvard chinodudza tsvakiridzo inotaura kuti "mukaka" unobatsira pakurasikirwa kwemapfupa, ndiko kuti, "kusuka" kwecalcium kubva mumapfupa. Chiedza chezuva ndechimwe chezvinhu zvakanakisisa zvevhitamini D. Mumwaka wekudziya, ganda redu rinobudisa zvakakwana zvevhitamini iyi kana chiso nemaoko zvakatarisana nezuva kwemaminitsi anenge 15-20 pazuva. Munguva yekutonhora uye kune makore mamiriro ekunze, zvakakosha zvakanyanya kutarisisa kuvepo kwezvinomera zve vhitamini D mukudya. Mikaka yakawanda ye soya nemupunga ine zvose calcium uye vhitamini D (semuto weorenji). Izvi zvinonyanya kuitika kune vanhu venyika dzekuchamhembe, uko kune mazuva mashomanana ezuva pagore uye zvakakosha kugadzirisa kushayikwa kwevhitamini.