Calcium and vitamin D are two nutrients that play an important role in bone health. Calcium is essential for the formation of bone, while vitamin D helps your body absorb calcium. In addition to helping build strong bones, both nutrients can help prevent osteoporosis.
The National Institutes of Health recommends that adults get 1,000 milligrams (mg) of calcium daily and 600 international units (IU) of vitamin D.
The best sources of calcium are dairy products. However, if you don’t eat any dairy or if you’re vegan, it can be difficult to get enough calcium in your diet.
There are plenty of non-dairy foods that have calcium in them. Some of the best plant-based sources include:
Calcium-fortified juices and soy milk (1 cup)
Almonds (1 ounce)
Broccoli (2 cups)
Collard greens (1 cup)
Kale (2 cups)
Spinach (1 cup)
Vitamin D is a fat-soluble vitamin that’s essential for strong bones and teeth. It also helps the body absorb calcium, which is needed for healthy bones.
Vitamin D is produced by the body when skin is exposed to sunlight. The sun also stimulates the production of vitamin D in the liver and kidneys.
Vegetarian sources of vitamin D include:
Eggs (yolk). One egg provides about 20 mcg (1 microgram) of vitamin D. Eggs are a great source of protein, but they can be high in cholesterol, so eat them sparingly if you have heart disease or high cholesterol.
Milk fortified with vitamin D. Milk fortified with vitamin D may be one option if you’re lactose intolerant or don’t drink milk because it’s easier on your stomach than other forms of calcium. Look for low-fat varieties when possible to avoid extra calories from saturated fat.
Yogurt contains active cultures that promote healthy intestinal bacteria and aid digestion. Choose plain yogurt instead of flavored varieties with added sugar and fruit juice concentrate; these sweeteners can increase your risk for cavities and weight gain by contributing excess calories and sugar to a meal or snack.
Calcium is an essential mineral that’s involved in a number of body processes, including building and maintaining strong bones and teeth.
Calcium isn’t the only nutrient that helps keep your bones healthy, but it’s one of the most important. If you don’t get enough calcium, your bones can become thin and weak. This is called osteoporosis.
The best way to get enough calcium is to eat a varied diet that includes foods with calcium. Calcium is also added to some foods such as bread and breakfast cereals.
Vitamin D helps your body absorb calcium from food. Some foods naturally contain both calcium and vitamin D, but these are few and far between. A lack of vitamin D means you may not be able to absorb the calcium in your diet very well if you don’t take a supplement or eat fortified food such as milk or cereal every day (or even every day).
Vitamin D is a fat-soluble vitamin that’s essential for healthy bones and teeth. It also helps the body use calcium and phosphorus to build and maintain strong bones, teeth and muscles.
Vitamin D is made by your skin in response to sunlight. You also can get it from certain foods, such as fatty fish, egg yolks and vitamin D-fortified milk products such as breakfast cereals. If you don’t get enough vitamin D, you may develop weak bones (osteoporosis) or soft bones (rickets).
Calcium is a mineral that helps build strong bones. Calcium also plays a role in muscle contraction, blood vessel constriction and hormonal secretion.
The best sources of dietary calcium are dairy products such as milk, yogurt and cheese; dark green vegetables such as broccoli; tofu processed with calcium sulfate; almonds with the skin on; beans; fortified orange juice; and dark chocolate (60% cacao or higher).
Vitamin D is a fat-soluble vitamin that helps your body absorb calcium and phosphorus to build strong bones. Calcium is a mineral that’s necessary for normal bone mineralization. Vitamin D and calcium work together in your body to maintain bone health.
Vitamin D is produced by the skin when exposed to sunlight. Foods that contain vitamin D include fish, eggs, fortified milk, yogurt, cereal and orange juice. Most people get enough vitamin D from their diet and don’t need to take supplements
Vegetarians who don’t eat dairy products may need to get more vitamin D than meat eaters do. Some foods that contain vitamin D include fortified cereals, fortified soy milk and orange juice.
Calcium is a mineral that can help protect against osteoporosis, a disease of the bones characterized by low bone density and deterioration of bone tissue. The National Institutes of Health recommend that most adults get 1,000 milligrams (mg) to 1,200 mg of calcium daily from foods and supplements.
Calcium-Rich Foods
Milk and other dairy products are the best sources of calcium. One cup (250 milliliters) of whole milk contains approximately 300 mg of calcium. Other good sources include cheese, yogurt and fortified soy beverages. Calcium-fortified orange juice and cereals are also good choices for getting enough calcium in your diet.
Other foods high in calcium include broccoli, collard greens, kale and turnip greens as well as canned salmon with bones (but not canned salmon without bones).
Calcium is an important mineral for your body. It’s needed for healthy bones and teeth, and it helps your muscles, nerves, and heart function properly.
Calcium also plays a role in blood clotting, the release of hormones, and the contraction and relaxation of muscles.
This article looks at why you need calcium and which foods are good sources of the mineral.
Why do I need calcium?
Calcium is one of the most abundant minerals in the human body. It makes up about 2 percent of your weight. Most of it is stored in bone until it’s needed by your cells to help build and repair bone tissue. In adults, 99 percent of calcium is found in bones; 1 percent circulates around the bloodstream; and less than 1 percent is found in other tissues such as muscles or kidneys.
Calcium is important for bone health. It is also necessary for the heart, muscles and nerves to function properly.
Calcium is best known for its role in building strong bones, but it has other critical functions as well. Calcium helps to control muscle contractions, which are necessary for normal blood pressure and heart function. It also regulates the secretion of hormones that affect mood, appetite and sleep patterns. Additionally, calcium helps maintain the body’s acid-base balance.
Most people get enough calcium from their diets, but some aren’t getting enough or they’re not absorbing it well. This leads to bone loss and potentially osteoporosis later in life.
Vegetarians are at risk because they don’t eat enough calcium-rich foods like dairy products or fortified foods. To ensure you’re getting enough calcium as a vegetarian or vegan, include plenty of these foods in your diet:
Calcium is a mineral that is an essential part of our diets. It is important for building and maintaining strong bones and teeth, and it also plays a role in many other important functions in the body.
Calcium is found in all foods that come from animals, including meat, poultry, fish and dairy products such as milk and cheese. Some leafy green vegetables such as spinach and kale also contain calcium. Other foods that are good sources of calcium include tofu, almonds and dried fruits like prunes or apricots.
Calcium is an essential mineral that is involved in a variety of functions in the body, including building and maintaining strong bones, supporting nerve transmission and muscle contraction, and regulating blood pressure. Calcium also plays a role in many other processes in the body and has become a focus of attention for its potential to contribute to health or disease.
Calcium can be found in a variety of foods such as dairy products, leafy greens and certain vegetables. The amount of calcium you need depends on your age and sex but ranges from 1000 mg per day for children aged 4-8 years old to 1300 mg per day for adults over 19 years old.