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 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:
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 71 | 600 IU |
| Age 71 and older | 800 IU |
