Foods Rich In Vitamin D & Calcium
March 26, 2018
Vitamin D and calcium are essential to many of your body’s vital processes and overall health, although many people don’t realise that the benefits of vitamin D and calcium are interlinked.
Vitamin D contributes to the normal absorption and utilisation of calcium, and helps to ensure normal calcium levels in the blood. In fact, almost 99% of your Vitamin D supply is used for regulating the calcium in the body; the remaining part is utilised for strengthening the immune system and maintaining muscle strength.
This is why we offer vitamin D and calcium in one supplement – and why we’ve listed foods which are plentiful in both!
Dairy products including cheese, milk and yoghurt are considered to be the most important food group for calcium intake. Other rich food sources include tofu, figs, whole eggs, leafy greens such as spinach and kale, legumes, nuts, fish with soft bones and calcium-fortified foods. Hard water also makes a significant contribution to calcium intake.
Vitamin D-rich Foods
Vitamin D3 is produced naturally in the skin when it is exposed to sunlight, hence its nickname the ‘Sunshine Vitamin’. However, if you don’t live in northern regions with limited sunlight, aren’t able to spend a lot of time outdoors, or even if you have dark skin, it’s important to be aware of what foods can give you the vitamin D levels your body needs.
Beef liver features quite highly on this list, but if that’s not your favourite then fatty fish, like tuna, mackerel and salmon, are rich in vitamin D.
Milk and cheese are again good sources. Many foods are fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.
How Much Vitamin D And Calcium Do I Need?
PHE (Public Health England) recommends 700mg of calcium per day for men and women. As for vitamin D, the recommended daily maintenance dosage is 400IU daily (or 10µg) as outlined in the NICE (National Institute for Health and Care Excellence) guidance. The guidance was developed to ensure that the UK population has a satisfactory level of Vitamin D throughout the year, in order to protect musculoskeletal bone health.
While most individuals should be able to get their recommended intake of vitamin D and calcium without using supplements, there are those of us who, maybe due to dietary restrictions or medical conditions, perhaps don’t get enough of these minerals through the food they eat. If you’re unable to meet your recommended daily intake from food, supplements can be used but ask your doctor for advice.