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    Vitamin D and Calcium Food Sources

    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:

    Vitamin D gelcaps
    Vitamin D Gel Caps / Photo by Andres Siimon 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

    Calcium:

    Photo of a milk bottle placed near books
    Photo by ROBIN WORRALL on Unsplash

    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

    Vitamin D Need:

    Age 71600 IU
    Age 71 and older800 IU

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