Calcium is an essential mineral that plays an important role in bone health. Calcium helps build and maintain strong bones and teeth, but it also helps regulate the heart and blood pressure, maintains a healthy immune system, and keeps nerves functioning properly.
The body cannot make calcium; therefore, it must be obtained from food sources. Milk and dairy products are often a major source of calcium for children and adults alike. However, many other foods also contain calcium — including fruits, vegetables, grains and nuts.
There are many fruits that are calcium rich, and you can add these to your diet to increase your calcium intake. Vitamin D is a nutrient that helps your body absorb the calcium in foods and supplements. If you don’t get enough vitamin D, it can be hard for your body to absorb calcium from food or supplements.
If you’re not sure how much calcium you need, talk to your doctor or registered dietitian.
The following table lists some high-calcium fruits:
FruitCalcium (mg)
Raisins315
Blackberries320
Olives (canned)292
Cranberries307
Dried figs282
Vitamin D is a fat-soluble vitamin and calcium is a mineral. Both are essential nutrients that help build strong bones. Calcium and vitamin D work together to form and maintain strong bones.
Calcium is found in many foods, but it’s most popularly known as the main ingredient in dairy products, such as milk and cheese. Vitamin D is found in fatty fish, eggs, fortified cereals, and other foods.
Calcium helps keep your bones strong, while vitamin D helps your body absorb calcium. It’s important to get enough of both nutrients. If you don’t get enough calcium or vitamin D through food, you might need to take supplements.
Vitamin D plays an important role in bone health and calcium absorption. Vitamin D is a fat-soluble vitamin that can be obtained from food or dietary supplements, or produced by the skin when exposed to sunlight. Calcium is an essential mineral that helps build strong bones and teeth. Many vegetables, fruits and other foods are rich in calcium.
Here is a list of some fruits that contain high levels of vitamin D and calcium:
• Cantaloupe melon – A medium-sized cantaloupe provides about 300 milligrams (mg) of calcium, along with about 50 IU of vitamin D.
• Papaya – One papaya contains approximately 150 mg of calcium, along with about 20 IU of vitamin D.
• Oranges – One large orange provides about 80 mg of calcium, along with about 50 IU of vitamin D.
• Kiwi fruit – Two kiwis provide approximately 75 mg of calcium and 25 IU of vitamin D.
• Mango – One mango provides approximately 65 mg of calcium, along with about 25 IU of vitamin D.
The best way to get your daily dose of calcium is by eating a variety of foods that are rich in the mineral.
Here are some of the best sources of calcium to help keep your bones strong:
Milk and dairy products. Milk, yogurt and cheese are all good sources of calcium, so it’s easy to get enough from your diet if you eat these foods regularly. If you’re lactose intolerant or don’t like milk, try eating other foods that contain lots of calcium, such as broccoli, spinach, almonds and collard greens.
Dark green leafy vegetables. Collard greens, kale and broccoli are also good sources of calcium as well as vitamins A and C.
Fish with edible bones. Oysters are high in calcium, but they’re also high in cholesterol — so limit yourself to no more than four ounces per week if you’re at risk for heart disease or stroke. Other types of fish that contain edible bones include clams and salmon.
Dry beans and peas. Beans such as pinto beans, navy beans and black-eyed peas are good sources of both protein and calcium — one cup provides about 200 mg of each nutrient! Cooked dry beans make a healthy side dish for any meal or
Calcium is essential for healthy bones and teeth, for blood clotting, and for nerve function. It is also important for muscle contraction, including the muscles of the heart.
Calcium is found in many foods, especially milk and other dairy products. Other sources include fortified soy beverages, tofu made with calcium sulfate, green leafy vegetables such as kale and broccoli, some fish with edible bones (sardines), almonds and sesame seeds.
The RDA for calcium is 1,000 milligrams a day for people ages 19 to 50; 1,200 milligrams daily for those 51 to 70; 1,300 milligrams daily for those 71 and older.
To meet these recommendations most adults need to consume at least three servings of calcium-rich foods daily or take a daily supplement of 500 milligrams of calcium or more per day.
Vitamin D helps the body absorb calcium. Calcium is a mineral. Your body uses it to make strong bones and teeth. Vitamin D is important for healthy bones, because it helps your body absorb calcium from food or supplements. Without enough vitamin D, your bones can become weak and break easily.
Vitamin D can be found in some foods, added to others, or made by your body when your skin is exposed to sunlight. However, many people have low levels of this vitamin. To get enough vitamin D, you may need to take a supplement or eat foods containing vitamin D.
Calcium-Rich Foods
Calcium-rich foods include:
Calcium-fortified beverages like soy milk and rice milk (see nutrition labels). Some juices are also fortified with calcium, but check the label first since amounts vary widely among brands.
Dark leafy greens like broccoli and kale; these vegetables are also good sources of iron, magnesium, and other vitamins and minerals.
Sardines canned with their bones still in them are an excellent source of calcium as well as other nutrients like phosphorus which enhance bone health.
Sources of Vitamin D and Calcium
It’s very important to make sure that you’re getting enough vitamin D and calcium in your diet. These nutrients are essential for your bones and teeth, as well as for your energy levels and overall health.
The best way to ensure that you’re getting enough of these nutrients is to eat a variety of foods that contain them. Here are some of the best sources of calcium and vitamin D:
Milk and dairy products are good sources of both vitamins. You can choose low-fat or non-fat options, but it’s best to avoid skimmed versions, which contain fewer nutrients. If you don’t like milk or yogurt, try eating cheese instead.
Fish such as salmon, mackerel, sardines, tuna and trout are all great sources of calcium. Other good seafood choices include oysters and clams. Seafood is also an excellent source of omega-3 fatty acids (which have many health benefits).
Green leafy vegetables such as spinach, broccoli and kale are rich in calcium as well as other nutrients like vitamins A and C. You can use these vegetables in salads or stir fries — just be sure not to overcook them so they retain their nutritional value!
Calcium is an essential mineral for the human body. It is mainly responsible for building and maintaining strong bones, teeth, and muscles. It also helps in nerve function, blood clotting, and normal heart rhythm. Calcium is found in a wide variety of food sources, including milk and milk products, leafy green vegetables, nuts, legumes, soybeans, orange juice and tofu.
Calcium Sources
Calcium rich foods:
Milk: Milk is one of the best sources of calcium. It contains around 300 mg of calcium per serving that makes it an excellent source of calcium. But do note that milk has certain amount of sugar content which may not be suitable for everyone.
Dark chocolate: Dark chocolate contains around 30-35 mg of calcium per teaspoon which makes it a good source of calcium as well as antioxidants that protect against cancer and heart disease!
Yogurt: Yogurts are another great source of calcium because they contain live active cultures which help boost immunity and digestion! Some yogurts even contain probiotics that help improve your gut health!
Cheese: Cheese contains around 250 mg to 500 mg per serving depending on the type so you can get around 1/4th of
Vitamin D and Calcium
Calcium is a mineral that is found in the body, while vitamin D helps the body to absorb calcium. Calcium is important for building strong bones and teeth. Some foods contain both calcium and vitamin D, but not all of them do. In fact, many people don’t get enough of either one. The best way to get enough calcium is by eating a healthy diet that includes a variety of foods from all the food groups. Calcium-fortified foods or supplements can help you meet your needs if you don’t eat enough calcium-rich foods.
Calcium-rich foods include:
Milk and milk products, such as cheese and yogurt
Soybeans and soybean products (tofu)
Dark green leafy vegetables (collard greens, mustard greens, kale)
For adults ages 19 to 50 years old who do not consume dairy products or have trouble digesting them, choose other foods from this list:
Vitamin D and calcium is an important part of a healthy diet. Vitamin D helps your body absorb the calcium you get from food. Calcium helps build strong bones and teeth, and it also helps prevent osteoporosis (a condition in which bones become weak and break easily).
There are many sources of calcium that you can choose from. Foods such as dairy products, leafy green vegetables, tofu, and fish contain calcium. But what if you don’t eat any of these foods?
If you’re not getting enough calcium through food alone, you may need to take a supplement.
Here are some good sources of vitamin D and calcium:
Vitamin D-fortified dairy products (such as milk, yogurt, cheese)
Calcium-fortified soy beverages
Fortified orange juice
Fortified cereals (check the labels).