Top Foods for Calcium
- Dairy products: Milk, yogurt, and cheese are all excellent sources of calcium. One cup of milk has about 300 milligrams of calcium, which is about 25% of the daily recommended intake. Yogurt and cheese also contain a lot of calcium, as well as other important nutrients like protein and vitamin D.
- Leafy green vegetables: Leafy green vegetables like spinach, kale, and collard greens are all good sources of calcium. One cup of cooked spinach has about 260 milligrams of calcium, which is about 22% of the daily recommended intake. Leafy green vegetables are also packed with other nutrients, like vitamins A and K, and fiber.
- Sardines and canned salmon: Sardines and canned salmon are both excellent sources of calcium. One can of sardines has about 350 milligrams of calcium, which is about 30% of the daily recommended intake. Canned salmon also contains a lot of calcium, as well as other important nutrients like omega-3 fatty acids and protein.
- Beans and lentils: Beans and lentils are both good sources of calcium. One cup of cooked beans has about 250 milligrams of calcium, which is about 21% of the daily recommended intake. Beans and lentils are also packed with other nutrients, like protein and fiber.
- Almonds: Almonds are a good source of calcium, as well as other important nutrients like vitamin E and magnesium. One ounce of almonds has about 75 milligrams of calcium, which is about 6% of the daily recommended intake.
Top Foods for Vitamin D
- Fatty fish: Fatty fish like salmon, tuna, and mackerel are all excellent sources of vitamin D. One serving of cooked salmon has about 600 international units (IU) of vitamin D, which is more than the daily recommended intake for adults.
- Eggs: Eggs are a good source of vitamin D, especially the yolks. One large egg yolk has about 40 IU of vitamin D, which is about 5% of the daily recommended intake for adults.
- Fortified foods: Many foods are fortified with vitamin D, including milk, orange juice, and cereal. Be sure to check the food label to see how much vitamin D is contained in each serving.
- Sunlight: Your body can also produce vitamin D when exposed to sunlight. However, it is important to be careful not to get too much sun, as this can increase your risk of skin cancer.
If you are not getting enough calcium and vitamin D from your diet, you may need to take a supplement. Talk to your doctor about whether a supplement is right for you.