Top Foods for Calcium and Vitamin D


Calcium is the most crucial and abundant mineral in your body, responsible for the health of your bones and teeth. It also plays a significant role in heart health, muscle functions, and proper nerve signaling. For adults, it is advised to consume 1000mg of calcium on a daily basis. Likewise, vitamin D is another crucial mineral produced by your body when exposed to sunlight. However, most people do not get enough sunlight and have to compensate for the deficiency through their diet.

Both calcium and vitamin D are essential for healthy body growth. Here are top foods that can help you meet your daily vitamin D and calcium requirements:

1- Seeds


Seeds are packed with nutrition, particularly calcium. Seeds like chia, sesame, poppy, flaxseed, and celery are high in calcium. A tablespoon of these seeds can fulfill 10% of your daily value and promote better bone functioning. Moreover, these seeds provide protein and healthy fats as well. These benefits can help your body in many ways and improve your overall quality of life.

2- Salmon


Salmon is popular for a high percentage of vitamin D and fatty acids. Per 100g serving of this fish can meet 66% of the daily vitamin D value, and it can keep your bones strong and healthy for a long time. However, fresh and canned fish are different, and their nutrients may also vary. It is always recommended to consume fresh salmon fish to get all its benefits.

3- Cheese


Cheese is an excellent source of calcium, particularly parmesan cheese, which meets 19% of the daily value per serving. However, softer cheese has less calcium percentage. The best part of the cheese is that your body easily absorbs all the calcium and other nutrients. Cheese also has 23% protein in it and is low in lactose, making it suitable for people with low lactose tolerance.

Moreover, researchers discovered that a good and optimal intake of dairy might reduce the risks of heart diseases, stroke, and even type 2 diabetes. Note that dairy products contain full fat and high calories; thus, you should always take low-fat dairy products in small portions.

4- Cod Liver Oil


Cod liver oil is a popular supplement for vitamin D for people who do not like to eat fish. It is undoubtedly an excellent source of vitamin D, fulfilling 56% of the daily value. It has been used profoundly to treat and manage deficiencies in children and adults. Likewise, it is also considered a fantastic source of vitamin A, fulfilling 150% of the daily value. However, you should be careful with vitamin A supplements as high doses can be toxic to health.

5- Yogurt


Yogurt is excellent for daily calcium intake. Many types of yogurts are also rich in probiotics, improving your heart health, promoting immune function, and enhancing nutrient absorption rate. One cup of plain yogurt can fulfill 23% of daily calcium intake, whereas low-fat yogurt is higher in calcium and fulfills 34% of the daily intake value.

Greek yogurt is rich in protein great for people trying to reduce or maintain weight. Researchers have also suggested that regular use of yogurt may help to reduce the risks of heart diseases and type 2 diabetes.

6- Egg Yolks


Seafood is not the only source of vitamin D. Whole eggs are also an excellent source packed with other healthy nutrients. The whites of the eggs are mostly protein, but vitamin D, minerals, and good fats are found in the egg yolk. The percentage of vitamin D in eggs is dependent on sunlight exposure and the feed given to the chicken. Typically, one egg yolk contains 5% of the daily value.

7- Mushrooms


Mushrooms are the only source of vitamin D that does not come from an animal. They are rich in vitamin D2 and fulfill 30% of the daily value. Vitamin D2 helps keep the blood level maintained. It is more beneficial than vitamin D3, which is found in animal-derived sources of vitamin D. You should incorporate mushrooms into your daily diet.

8- Almonds


Almonds have the highest percentage of calcium out of all nuts, and they can fulfill 6% of the daily value. Almonds are also an excellent source of magnesium, manganese, vitamin E, healthy fats, and protein. Nuts also help lower blood pressure, body fat, and other health problems if taken in small portions.

9- Figs


Of all the dried fruits, figs have the most calcium nutrients in them, meeting 5% of the daily value. They also have vitamin K and potassium, essential for bone health.

10- Milk


Milk is the most profound source of calcium, providing 325mg of calcium in a serving of one cup. In its dairy, the calcium is absorbed very well by your body. It is also a good vitamin D, vitamin A, and protein source.

These foods items are a great source of vitamin D and calcium to improve your overall health. It is always best that you consult with professionals for better guidance. Book an appointment with the best nutritionist in Lahore through Marham for more information.

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