Foods With Lots Of Calcium And Vitamin D
Calcium and vitamin D are two essential nutrients that work together to maintain strong bones and teeth. Calcium is necessary for bone formation, while vitamin D helps the body absorb and utilize calcium. Inadequate intake of these nutrients can lead to weak bones, fractures, and even osteoporosis. Here are some of the best foods to include in your diet to get enough calcium and vitamin D:
Dairy Products
Dairy products, such as milk, cheese, and yogurt, are some of the most well-known sources of calcium and vitamin D. A single cup of milk contains around 300mg of calcium and 100IU of vitamin D. Low-fat dairy products are a great option for those who want to limit their calorie intake.
Fortified Foods
Many foods, such as cereal, orange juice, and tofu, are fortified with calcium and vitamin D. Check the label to ensure that the product contains at least 10% of your daily value of calcium and vitamin D. Fortified foods are an excellent option for those who don't consume dairy products.
Fatty Fish
Fatty fish, such as salmon and sardines, are not only a great source of heart-healthy omega-3 fatty acids but also contain vitamin D. A 3-ounce serving of cooked salmon contains around 450IU of vitamin D. Canned fish with bones, such as sardines, are also a good source of calcium.
Leafy Greens
Leafy greens, such as kale, collard greens, and spinach, are packed with calcium. A single cup of cooked collard greens contains around 350mg of calcium. However, leafy greens are not a good source of vitamin D, so be sure to pair them with a vitamin D-rich food or supplement.
Nuts and Seeds
Nuts and seeds, such as almonds and sesame seeds, are not only a great source of healthy fats but also contain calcium. A quarter cup of sesame seeds contains around 350mg of calcium. However, they are not a good source of vitamin D, so be sure to pair them with a vitamin D-rich food or supplement.
Eggs
Eggs are a good source of both calcium and vitamin D. One large egg contains around 20mg of calcium and 40IU of vitamin D. However, the vitamin D is found in the yolk, so be sure to eat the whole egg to get the full benefit.
Conclusion
Getting enough calcium and vitamin D is essential for maintaining strong bones and teeth. Incorporating a variety of these foods into your diet can help ensure that you are getting enough of these vital nutrients. If you are unable to get enough from your diet, consider taking a vitamin D supplement or speaking with your healthcare provider about other options.