• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Health Archives

Health Archives

Health News, HealthCare, and Wellness

  • Health News
  • Mental Health
  • Food & Nutrition

Vitamin D and Calcium Food Sources

Written by Health Archives on September 16, 2020 at 4:52 pm

Vitamin D Gel capsules

Page Contents

  • Vitamin D:
    • Vitamin D Need:
  • Calcium:
    • Calcium Need:

Vitamin D and calcium are essential for a healthy body. Are you taking adequate Vitamin D and calcium? If no, then this is the best guide to know which foods have Vitamin D and calcium.

Most people don’t get enough Vitamin D and calcium. Diet plays an integral part in getting these. But before we start on which foods have Vitamin D and calcium, let’s take a look at how much of these do we need daily depending on our age.

Please note that you should check with your doctor for your recommendation, your doctor might suggest you different levels of vitamin D and calcium if you’re at risk of osteoporosis.

Vitamin D:

Oranges on a blue background
Image by Mae Mu on Unsplash

Vitamin D can be obtained from fatty fish like salmon. Cooked salmon of three ounces has more than 450 IU (International Units). Foods that have vitamin D in it are:

  • Beef liver
  • Cheese
  • Egg yolks
  • Vitamin D fortified foods like dairy products, orange juice, soy milk, cereals
  • Fatty fish, i.e., tuna, mackerel, salmon

Vitamin D Need:

Age 71600 IU
Age 71 and older800 IU

Also Read: Food Nutrients To Improve Your Immune System

Calcium:

Milk splashing from a bowl
Image by George Desipris on Pexels

Calcium can be obtained from dairy products like milk, cheese, and yogurt. If you make these products part of your diet, calcium deficiency can be lowered. Other foods that are the source of calcium are listed below:

  • Soybeans
  • Collards
  • Okra
  • Kale
  • White beans
  • Spinach
  • Sardines, Salmon, Perch, Rainbow trout (fish)
  • Calcium-fortified food like orange juice, breakfast cereal, oatmeal

Here is how much Calcium and Vitamin D you need:

Calcium Need:

Type Age/Years Quantity

Children

1-3 years old 700 mg
Children 4-8 years old 1,000 mg
Children 9-18 years old 1,300 mg
Adults 19-50 years old 1,000 mg
Women 51 to 70 years old 1,200 mg
Men 51 to 70 years old 1,000 mg
Women and Men 71 years and older 1,200 mg

Last Modified: September 16, 2020 Filed Under: Food & Nutrition

You May Also Like

a table with vitamin D supplements on shelf and bowls
Vitamin D Does Not Prevent or Treat COVID-19: Experts Say
Different Fruits and Food Sources
Food Nutrients to Improve your Immune System
Purple grapes in basket on a wooden background
Benefits of Healthy Foods Rich in Antioxidants
Turmeric powder in white bowl on a marble background
Turmeric: Health Benefits And Nutritional Components
Image of Papaya fruit with green leaf on a bright yellow background
Papaya Fruit: Health Benefits and Nutritional Components
A photo of Ginger
Ginger: Health Benefits, Nutritional Components, And Risk Factors

About Health Archives

Health Archives staff, managed by medical and health enthusiasts.


TwitterFacebookInstagramLinkedInPinterest

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Follow Health Archives

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Recent Posts

  • Stress: Types, Causes, Symptoms, And Management
  • Benefits of Healthy Foods Rich in Antioxidants
  • 9 Natural Remedies For Dark Circles And Eye Bags
  • Turmeric: Health Benefits And Nutritional Components
  • Vitamin D and Calcium Food Sources
  • How to Keep Your Children Safe From Coronavirus at Schools
  • Papaya Fruit: Health Benefits and Nutritional Components
  • Honey Beats Antibiotics For Treatment Of Cough And Cold

© 2021 GameBird Media, Inc · All Rights Reserved.

Health Archives is your source for trustworthy health news,
healthcare, medical news, fitness, nutrition, diseases, physical and mental well-being.
We provide you with the latest news and useful insights about health, straight from the health sector.

Our Sister Sites: NoobSpace · TechTout · WPSack

HEALTH ARCHIVES IS A DIGITAL PUBLISHER AND DOES NOT OFFER MEDICAL OR PERSONAL HEALTH ADVICE.
The content or information available on the website is not intended to be a substitute for professional medical advice, treatment, or diagnosis. Always consult your doctor. Read more

Say hi@healtharchives.org

  • About
  • Site Map
  • Privacy Policy
  • Information Disclaimers
  • Contact Us