10 Foods Rich in Calcium & Vitamin D for Stronger Bones

Importance of Calcium & Vitamin D

- Many nutrients are involved in keeping bones healthy. Calcium and vitamin D are two of the most important.

- Calcium is an essential mineral needed for your body to function properly. It is stored in our bones and the body needs vitamin D to absorb calcium. Not getting enough calcium in your diet can lead to fragile, brittle bones that are more prone to fractures and disease. Diet is primary source for calcium as this mineral is not produced in the body.

- On the other, Vitamin D is naturally produced by the body with skin exposure to sunlight. Also, certain food products can be a great source of this nutrient.

Calcium & Vitamin D Rich Foods

Here is a list of foods rich in calcium and vitamin D:

1. Cheese

Cheese is a good source of calcium that you can consider adding to your diet. For instance, consumption of 28 grams of parmesan cheese gives around 242 mg of calcium. It also offers low amounts of vitamin D. Ricotta cheese is another example of natural cheese that offers good amount of vitamin D.

2. Yoghurt

Yogurt is a good source of calcium and eating 245 grams of low-fat yoghurt can give up to 34% of daily calcium requirement. It also contains less amount of Vitamin D.

3. Beans and lentils

Beans and lentils are great examples of natural foods rich in calcium, and there are wide varieties of beans available, which one can choose from basis their requirement. For instance, a serving size of 172 grams of cooked winged beans gives around 244 mg of calcium, which equals to 19% of daily recommended value. Other examples of bean includes white beans, navy beans, kidney beans, and lentils.

4. Green leafy vegetables

Green leafy vegetables such as kale, spinach, and collard greens are natural and a great source of calcium that you can add to your daily diet. Experts suggest that one cup of cooked spinach can offer around 25% of recommended daily requirement of calcium, whereas 1 cup of cooked collard greens can provide 21% of Vitamin D.

5. Fish

Fishes like rainbow trout, sardines, perch, tuna, mackerel, salmon, and other fatty fish are a great source of calcium and vitamin D, and it can help meet your daily nutrient requirements. Serving size of 85 grams of canned salmon can offer 19% of recommended daily value of calcium.

6. Eggs

Eggs are all-in-one source of essential vitamins and minerals, and apart from protein, choline, and other nutrients, they also offer great amount of vitamin D. Experts suggest that a single large egg yolk contains around 37 IU of vitamin D.

7. Milk

Milk is one of the best sources of calcium. 1 cup or 237ml of cow’s milk contains around 300 mg of calcium. It can also be a decent source of vitamin D, and you can easily add it to your list of foods rich in calcium and vitamin D.

8. Fortified orange juice

Orange juice is another item that you can add to your daily diet to improve bone health. 1 cup of fortified orange juice can offer around 30% of the suggested daily need of calcium and 99.6 IU of vitamin D. Experts often recommend it as a part of a diet to reduce the risk of osteoporosis.

9. Almonds

Different varieties of nuts fall under the category of foods rich in calcium. Among them, almonds are the most efficient source of calcium as they can offer around 6% of the recommended daily value of calcium per 28 grams. Hence, eating a handful of almonds can contribute to your bone health.

10. Tofu

Tofu is an exceptional food item that can help fill your daily calcium intake. Serving size of 120 grams of fried or steamed tofu can deliver around 200 mg of calcium. You can also opt for fortified tofu options as it is a great source of vitamin D.

Conclusion

Calcium and vitamin D are two of the essential nutrients required by body to ensure its healthy functioning. Also, one of their most important benefits is that they help to regulate and improve overall bone health. Above mentioned are top 10 examples of foods rich in calcium and vitamin D, and adding them to your diet is one of the best ways to improve your bone health.

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Source: Webmd, SSMJ, News Medical

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on March 21, 2023