Healthy Foods High in Vitamin D and Calcium

Calcium and vitamin D are essential for your health. Are you getting enough of what you need? Many people aren’t aware of this.

Vitamin D

Vitamin D is found in the following foods:
Tuna, mackerel, and salmon are examples of fatty fish.
Vitamin D-fortified foods, such as some dairy products, orange juice, soy milk, and cereals
Beef liver
Egg yolks
Fish is a good source of vitamin D from food. Three ounces of cooked salmon has about 570 IU.

How Much Do You Need

Here is how much Vitamin D you need daily, according to the Institute of Medicine.
Age 1-70: 600 IU
Age 71 and older: 800 IU


The best way to boost the amount of calcium in your body is through your food. Calcium is found in dairy products such as milk, cheese, and yogurt, as you undoubtedly already know. Other Calcium-rich foods include the following:
White beans
Salmon, Perch, Sardines, and Rainbow Trout.

Foods that are Calcium-fortified foods are also a great choice, such as some breakfast cereal, orange juice, and oatmeal.

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How Much Do You Need

Here is how much Calcium you need daily, 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

Institute of Medicine: “Dietary Reference Intakes for Calcium and vitamin D.”
Pelajo, C. Autoimmunity Reviews, May 2010.

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