Top Foods for Calcium and Vitamin D

Your body needs calcium and vitamin D. Are you getting enough? Many people don′t.

The best way to get more calcium is from your diet. You probably already know that dairy products - such as milk, cheese, and yogurt - provide calcium. Other foods that are high in calcium include:

  • Spinach
  • Kale
  • Okra
  • Collards
  • Soybeans
  • White beans
  • Some fish, like sardines, salmon, perch, and rainbow trout
  • Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal
Foods that provide vitamin D include:
  • Fatty fish, like tuna, mackerel, and salmon
  • Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
  • Beef liver
  • Cheese
  • Egg yolks
To get vitamin D from food, fish is a good option. Six ounces of cooked salmon has more than 600 international units (IU).

How Much Do You Need?

Here′s how much calcium and vitamin D you need every day, according to the Institute of Medicine.

Calcium

  • Children 1-3 years old: 700 milligrams (mg)
  • Children 4-8 years old: 1,000 mg
  • Children 9-18 years old: 1,300 mg
  • Adults 19-50: 1,000 mg
  • Women 51 to 70: 1,200 mg
  • Men 51 to 70: 1,000 mg
  • Women and men 71 and over: 1,200 mg
Vitamin D
  • Age 1-70: 600 IU
  • Age 71 and older: 800 IU
Your doctor may recommend higher levels of calcium and vitamin D, especially if you aren′t getting enough of them or are at risk for osteoporosis.

Most Read

★Dairy and vitamin D supplements protect against bone loss

★Natural Herbal Gummies

★Breathe Right to Live a Healthier and Better Life

★Numerous health benefits of bitter melon (uses , side effects)

★Guinness World Record for bearded woman Harnaam Kaur

★The health benefits of popular foods

★Mushrooms could prevent risk of Dementia, scientists say

★Could laser hair removal give you CANCER?

★Carbohydrates and sugars

★Daylight Savings Time: That miserable time of year when many mourn loss of one-hour sleep

★This One Exercise Helps You Become a Better Runner

★Cooking in aluminium pans may be dangerous for your health

★9 Simple Yoga Asanas & Tips for Weight Loss

★Yoga Asanas To Prevent Hair Loss

★3 Must Try Face Yoga Exercises For Glowing Face

★Five-second rule for food dropped on the floor approved by germ scientists

★Working It Out: The future of work and digital

★Women found to appear up to 20 years younger if they stay out of the sun

★8 Best Foods to Eat for Weight Loss

★Scientists found effective dandruff treatment

★Fresh fruits and veggies arent always healthier than frozen, scientists say

★Take care of your coloured hair with Wella

★Flex Your Memory Muscle

★Whole-body vibration may be as effective as regular exercise

★Tips to Even your Skin Tone Naturally

★5 Tips to Take Care of Your Sensitive Skin

★A platter full of seafood

★5 foods for healthy skin

★4 Superfoods for a Healthy Looking Skin

★8 Time-Saving Meal Prep Ideas Nutritionists Actually Use

★Fruitylicious cure for ageing skin

★5 Common Mistakes that May Ruin Your Skin

★Natural and healthy effects of Aloe Vera!

★Making handloom accessible

★Yoga Poses for People with Less Flexible Body

★5 Hot Yoga Poses For Rapid Weight Loss

★Teenagers use social media posts to appear attractive to friends

★The tangy taste of Banaras

★Top 10 Unknown Beauty Tips and Tricks

★Legumes, nuts and kale can help you get big muscles

★Eating cheese does not raise cholesterol, study finds

★This is how many calories your tea and coffee habit is adding to your diet EVERY DAY

★10 Ways To Use Sesame Oil For Beautiful Skin

★Vitamin reverses aging in organs and muscles

★How to Lose Weight Fast: 3 Simple Steps, Based on Science

★Manage oily skin in winters with these steps

★10 Weight Loss Tips to Make Things Easier (and Faster)

★Can high heels give you cancer?

★Expert reveals the snacks you should eat, according to your body type

★Losing Weight in Hot Weather Made Easy


©2024 All rights reserved. shapesnfitness.com