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.


  • 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

★Acne sufferers likely to live longer than people with flawless skin

★Wash Your Face with Oil

★15 Best Heart-Healthy Foods

★5 Tips to Take Care of Your Sensitive Skin

★10 Ways To Use Sesame Oil For Beautiful Skin

★9 Super Simple Exercises to Reduce Belly Fat

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

★5 foods for healthy skin

★Popular weight loss strategies

★The Best Breakfast Foods for Weight Loss

★Top 10 Diet and Fitness Tips for Men

★Natural Ways to Remove Blackheads on Face and Nose

★Making handloom accessible

★Stop Lusting For a Radiant Skin Possess it with the Help of Super Foods

★The Key to Healthy Aging

★Recycling temple waste along the Ganges with Help Us Green

★5 most surprising cosmetic surgery trends across the globe

★Top 3 Core Exercises While Pregnant

★Aerobic training can help reverse ageing

★The Benefits of Yoga Beyond Flexibility

★Healthiest Foods For Women

★This One Exercise Helps You Become a Better Runner

★6 Best Oils for a Naturally Clear and Glowing Skin

★The Brilliant Food Combo That Helps You Burn More Fat

★Best and Worst Drinks for Weight Loss

★Study reveals alarming dangers of anti-ageing jabs

★Humans evolved to benefit from fermented foods

★Daily consumption of tea protects the elderly from cognitive decline

★Cancer warning over skin bleaching treatment

★Man has lived with giant neck for 13 years after going to doctors for help

★Growing Propagating and Using Aloe Vera

★23 foods that contain NO calories

★Eating cheese does not raise cholesterol, study finds

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

★10 Benefits Of Climbing Stairs ? An Underdog In The World Of Fitness

★Everyday Medications You Should Never Take When You Exercise

★Dandelion Benefits Biodiversity, Soil and Your Health

★4 Superfoods for a Healthy Looking Skin

★Can high heels give you cancer?

★8 Time-Saving Meal Prep Ideas Nutritionists Actually Use

★10 questions about laser hair removal

★How you should wash your face?

★Guinness World Record for bearded woman Harnaam Kaur

★How to Gain Weight in 7 Days to Get Rid of the Skinny You

★9 Simple Yoga Asanas & Tips for Weight Loss

★Skinny jeans and big fluffy hoods contribute to back pain

★7 Healthy Hacks for Your Pumpkin Spice Latte

★Heres why you should go sulphate-free with your hair care

★Healthy eating

★The best skin care quickies men with oily skin can get

©2019-2020 All rights reserved.