Which Foods Are Rich In Vitamin D And Calcium
Vitamin D and calcium are essential nutrients that are required for good health. Calcium is important for strong bones and teeth while vitamin D helps the body to absorb calcium. Deficiency of these nutrients can lead to various health problems. It is therefore important to include foods that are rich in vitamin D and calcium in your diet. In this article, we will discuss some of the foods that are rich in these nutrients.
1. Dairy Products
Dairy products like milk, cheese, and yogurt are good sources of both vitamin D and calcium. One cup of milk contains around 300 milligrams of calcium and 100 IU of vitamin D. Cheese and yogurt also contain significant amounts of these nutrients. However, it is important to choose low-fat or fat-free dairy products to avoid excess intake of saturated fats.
2. Fish
Fatty fish like salmon, tuna, and mackerel are rich sources of vitamin D. One serving of cooked salmon contains around 450 IU of vitamin D. These fish are also good sources of calcium. Canned fish like sardines and anchovies are also good sources of these nutrients.
3. Egg Yolks
Egg yolks are a good source of vitamin D. One large egg yolk contains around 40 IU of vitamin D. They also contain small amounts of calcium. However, it is important to limit the intake of egg yolks as they are high in cholesterol.
4. Fortified Foods
Many foods like cereals, orange juice, and soy milk are fortified with vitamin D and calcium. One cup of fortified orange juice contains around 350 milligrams of calcium and 100 IU of vitamin D. Check the label of these products to ensure that they are fortified with these nutrients.
5. Leafy Greens
Dark leafy greens like spinach, kale, and collard greens are good sources of calcium. One cup of cooked spinach contains around 240 milligrams of calcium. These greens also contain small amounts of vitamin D. However, it is important to note that the absorption of calcium from these foods can be hindered by the presence of oxalates.
6. Nuts and Seeds
Nuts and seeds like almonds, sesame seeds, and chia seeds are good sources of calcium. One ounce of almonds contains around 75 milligrams of calcium. These foods also contain small amounts of vitamin D.
By including these foods in your diet, you can ensure that you get enough vitamin D and calcium for good health. However, if you are unable to get enough of these nutrients from your diet, you may need to take supplements. Consult your healthcare provider before taking any supplements.