Superfoods to Get More Calcium and Vitamin D

Superfoods to Get More Calcium and Vitamin D

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Calcium and vitamin D are both essential for your body to function properly, but are you getting enough? Many people aren’t. Luckily, there are some easy ways to get more of these nutrients. While you can take vitamins to boost your intake, there are also a number of superfoods that you can eat to get these nutrients naturally.


Calcium is pretty crucial for your overall health. Your body uses calcium in a ton of different ways. It is used in the nervous system, muscles, heart, and bones. Your bones store calcium and provide the necessary support for your body, but as you age your body absorbs less and less of the calcium over time from the food we eat. Eating calcium-rich foods can ensure you’re getting exactly what you need.

How much calcium do you need? Women age 50 or younger need about 1,000 mg daily and 51 years and older need a bit more at about 1,200 mg daily. Men that are 70 years or younger need 1,000 mg daily and 71 years or older need 1,200 daily.

These superfoods provide the calcium your body needs:

  • Collards
  • Spinach
  • Kale
  • Okra
  • Soybeans
  • White beans
  • Some fish, like sardines, salmon, perch, and rainbow trout
  • Foods that are calcium-fortified, such as oatmeal, breakfast cereal, and even orange juice


Vitamin D plays an important role in protecting your bodies most necessary support system and your body requires it to absorb calcium. Children especially need vitamin D to build strong bones as they grow over time, and adults need it to keep their bones strong and healthy as they age. If you don’t get enough vitamin D, you could lose bone, have lower bone density, and you’re more likely to break bones as you age.

So, what about Vitamin D? How much do you really need? Women and men both under 50 years of age and younger need 400-800 international units daily and if you’re 50 years or older try to get 800-1,000 international units daily.

These superfoods provide vitamin D:

  • Beef liver
  • Cheese
  • Egg yolks
  • Fatty fish, like tuna, mackerel, and salmon
  • Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals

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Superfoods to Get More Calcium and Vitamin D


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