Food High In Calcium And Vitamin D List
Calcium and vitamin D are essential nutrients for the body. Calcium is essential for strong bones and teeth, while vitamin D helps the body absorb calcium. However, many people do not consume enough of these nutrients in their diet. This article will provide a list of foods that are high in calcium and vitamin D.
Cheese
Cheese is an excellent source of calcium. One ounce of cheddar cheese has about 200 milligrams of calcium. Parmesan cheese is even higher in calcium, with about 340 milligrams per ounce. Cheese is also a good source of vitamin D, with some types of cheese containing up to 40 IUs of vitamin D per ounce.
Milk
Milk is one of the best sources of calcium. One cup of milk contains about 300 milligrams of calcium. Milk is also a good source of vitamin D, with one cup of milk containing about 100 IUs of vitamin D. However, not all milk is fortified with vitamin D, so it is important to check the label.
Yogurt
Yogurt is another excellent source of calcium. One cup of yogurt contains about 300 milligrams of calcium. Some types of yogurt are also fortified with vitamin D, with one cup of vitamin D-fortified yogurt containing up to 80 IUs of vitamin D.
Sardines
Sardines are a good source of both calcium and vitamin D. One serving of sardines (3.75 ounces) contains about 300 milligrams of calcium and up to 170 IUs of vitamin D. Sardines are also a good source of omega-3 fatty acids, which have numerous health benefits.
Salmon
Salmon is a good source of both calcium and vitamin D. One 3-ounce serving of salmon contains about 180 milligrams of calcium and up to 400 IUs of vitamin D. Salmon is also a good source of omega-3 fatty acids, which have numerous health benefits.
Spinach
Spinach is a good source of calcium. One cup of cooked spinach contains about 240 milligrams of calcium. However, spinach is not a good source of vitamin D.
Kale
Kale is a good source of calcium. One cup of cooked kale contains about 100 milligrams of calcium. However, like spinach, kale is not a good source of vitamin D.
Collard Greens
Collard greens are a good source of both calcium and vitamin D. One cup of cooked collard greens contains about 260 milligrams of calcium and up to 40 IUs of vitamin D.
Figs
Figs are a good source of calcium. One cup of dried figs contains about 300 milligrams of calcium. However, figs are not a good source of vitamin D.
Fortified Foods
Many foods are fortified with both calcium and vitamin D. Some examples include orange juice, breakfast cereals, and tofu. However, it is important to check the label to ensure that the food is fortified with these nutrients.
Conclusion
In conclusion, calcium and vitamin D are essential nutrients for the body. Consuming foods that are high in these nutrients can help promote strong bones and teeth, as well as overall health. Incorporating the above foods into your diet can help ensure that you are getting enough calcium and vitamin D.