10 Super Foods rich in Calcium and Vitamin D – A Winning Combo for Strong and Healthy Bones

Your body needs calcium and vitamin D, for strong and healthy bones. Are you getting enough of these essential minerals?

Why do I need to include foods rich in calcium and vitamin D in my family’s diet?

Calcium is one of the major building blocks of strong and healthy bones and maintaining the calcium levels in your body is important if you want strong and healthy bones all through your life. Calcium plays an essential role in preventing your bones from breaking, and ensuring that they are heal if any damage occurs.

On the other hand, vitamin D ensures that the calcium you are eating reaches your bones. Apart from calcium absorption, vitamin D also plays other essential roles like – boosting your immunity, supporting your cardiovascular health and preventing cancer.

In this article, we walk you through calcium and vitamin D rich foods, that you must include in your family’s diet for strong and healthy bones.

1. Milk

Milk is one of the best sources of calcium, and why it’s recommended that you continue drinking it regularly from childhood up to your senior years. You can easily reduce the risks of osteoporosis (a bone disease that occurs when the body loses too much bone) and other bone related diseases, by making milk a regular part of your diet.

Switching from whole milk to calcium and vitamin D fortified toned milk ensures that you easily get your Recommended Dietary Allowance of calcium and vitamin D. In addition, toned milk is lower in calories and fat content, helping you reduce your overall calorie consumption.

2. Yogurt

Yogurt is another excellent dairy source of calcium and vitamin D. The probiotic bacteria present in yogurt also help in boosting your digestive health. Include yogurt in your daily diet to prevent osteoporosis and to keep your digestion in top shape.

3. Cheese

This is another dairy product that is an excellent source of calcium. However, it contains only small quantities of vitamin D. Remember not to go overboard with cheese consumption as the high fat in it can lead to excess weight gain.

4. Eggs

Not just protein, eggs provide your body with an array of other essential nutrients like vitamin D. A single egg contains 6% of your daily vitamin D requirement. Make sure to consume the yolk, as this is where the vitamin D is present.

5. Sardines

These tiny fish are packed with high levels of calcium and vitamin D. Try to consume sardines at least 2-3 times a week. Instead of deep frying the fish, try to have it as a curry or grill it.

6. Salmon

Salmon is known for its high omega-3 fatty acid content. Apart from the good fats present in it, salmon is an excellent source of vitamin D. Include salmon in your weekly menu for strong bones, healthy heart and to reduce your risk of osteoporosis.

7. Tuna

This is another seafood that is a great source of vitamin D. It can easily help you achieve your daily recommended intake of the sunshine vitamin.

8. Spinach and other Green Leafy Vegetables

If you aren’t fond of dairy or cannot consume dairy because of to dietary or ethical restrictions, then spinach and green leafy vegetables are your go-to source of calcium. One cup of cooked spinach contains around 25% of your daily calcium requirement. Spinach and other green leafy vegetables are rich in other nutrients like vitamin A, iron, and fibre.

9. Orange Juice

Freshly squeezed orange juice is a good source of calcium and vitamin D. The ascorbic acid present in orange juice can help in increasing calcium absorption. However, remember that the orange juices you buy in tetra-packs are loaded with preservatives and added sugar. So, if you are including orange juice, try to prepare it fresh at home with no sugar.

10. Nuts and Figs

Nuts like almonds, and dried figs are nutritionally dense and pack a ton of nutrients. Apart from calcium, it also contains other essential minerals like iron, vitamin E, and potassium. Sprinkle nuts and figs on top of your salads, or have them just like that as healthy snacks. However, since they are rich in calories, make sure to keep an eye on your portion sizes.

Try to Avoid Supplements

Most people can easily meet their recommended intake of calcium and vitamin D by including these foods in their daily diet. However, if you are unable to do so, due to dietary restrictions or medical conditions, consult your doctor before reaching for supplements.