When you are told to drink your milk, eat your greens, or go out in the morning sun, you should do it. Any one of these activities will definitely help you with your daily allowances of calcium and vitamin D (choecalciferol). As you may know, calcium is responsible for strong bones and teeth; proper nerve function; efficient secretion of enzymes and hormones; and good contraction of muscles. Vitamin D makes the effective absorption of calcium in your body. It prevents cancer. It is also important for maintaining mental, bone, and cardiovascular health.

If you are deficient in calcium, you experience cramps in muscles, lethargy, convulsions, numbness of toes and fingers, arrhythmia, and appetite loss. It is vita for you to take 1000 milligrams of calcium everyday. If you are vitamin D deficient, It is recommended for people 31-50 years old, 5 mcg or 200 IU (international units) is the recommended allowance everyday. Above 50 years old, 10 micrograms or 400 IU (international units) is recommended. You should be familiar with the list of foods rich in calcium and vitamin D.

 

Here are the healthy sources of calcium:

 

1. Herbs (dried)

Dried herbs belong to the list of foods rich in calcium and vitamin D. Just adding a little of them in what you cook could really help you get your daily calcium allowances. A tablespoon of dried tops, celery seeds, thyme, dill,  marjoram, rosemary, sage, oregano, sisymbrium, poppy seeds, spearmint, chervil, parsley,  and basil could give you 21- 2,132 milligrams of calcium everyday.

 

 

2. Cheese

Various cheeses also belong to the list of foods rich in calcium and vitamin D. Cheeses like romano, parmesan, gruyere, cheddar, swiss, mozzarella,  provolone, and hard goat cheese, could really provide you with your daily calcium allowance.

 

 

 

 

3. Sesame seeds

Included in the list of foods rich in calcium and vitamin D are sesame seeds. Either roasted or dried, you could obtain calcium from these tiny seeds. You could also get this nutrient from sesame seeds even if it is made into tahini or sesame butter.

 

 

 

 

4. Tofu

Tofu is a common food item in the East that is included in the list of foods rich in calcium and vitamin D. You could fry it or sauté it but you will always get your calcium.

 

 

 

 

 

5. Almonds

Many dishes, especially pastries have almonds in them. You could even roast them or made into marzipan.

 

 

 

 

 

6. Flax seeds

Flax seeds are also known for their Omega 3 fatty acids but they are still in the list of foods rich in calcium and vitamin D. Remember that it is the flax seed and not the flax seed oil that had the calcium you need.

 

 

 

 

7. Dairy

Make it a habit to get the low fat variety of all dairy products because they contain more calcium.

 

 

 

 

 

8. Green leafy vegetables

Dark greens provide calcium. They can be eaten raw or cooked. Make sure that you have a portion of a cup each to get the proper daily calcium allowance.

 

 

 

 

9. Brazil nuts

Brazil nuts made it to the list of foods rich in calcium and vitamin D. It is known as the largest nuts in creation. Exotic, but these nuts really take home the calcium.

 

 

 

 

 

10. Herring

Of course, herring is included in the list of foods rich in calcium and vitamin D. It is both a provider of  calcium and vitamin D. You get two from one source.

 

 

 

 

 

Vitamin D sources are the following:

 

1. Animal products

Fish oil is included in the list of foods rich in calcium and vitamin D. You could get fish oil from fish oil supplements and from fish products that are packed in oil.

2. Soy products

Tofu, soy yogurt, and soymilk are the soy products that is included in the list of foods rich in calcium and vitamin D. The more flavored they are, the lesser vitamin D they contain.

 

 

 

 

 

3. Whole grain products

Products like cereals and oatmeal really give you the vitamin D allowance that you need. Plus, they give you fiber that keep syour digestive system healthy.

 

 

 

 

 

4. Orange juice

Orange juice (one cup) are rich in vitamin D as well. It can contain 259 international units. This is definitely included in the list of foods rich in calcium and vitamin D.

 

 

 

 

 

5. Fortified products

Milk, milk products could either be  fortified with vitamin D or fortifies for more potency. Fortified ow-fat milk has  248 IU of vitamin D; and fortified non-fat milk has 241 international units of vitamin D.

 

 

 

 

 

6. Mushrooms

Mushrooms are also included in the list of foods rich in calcium and vitamin D. They are said to contain 164 international units of vitamin D.

 

 

 

 

 

7. Unfortified dairy products

A scrambled egg already has 41 international units of vitamin D.

 

 

 

 

 

8. Fish meat

This is in the list of foods rich in calcium and vitamin D.  You could get this nutrient from salmon, trout, herring,  mackerel, tuna, and sardines.

 

 

 

 

 

9. Supplements and breastmilk

Babies below 1 year should receive 400  international units of vitamin D. You could add your vitamin C supplement into the breastmilk.

 

 

 

 

 

10. Spreads

Margarines  and other spreads could be sources of good vitamin D. Just make sure that you read the labels first.

 

 

 

 

 

Consult your doctor for any change in your diet so that you may know the products in the list of foods rich in calcium and vitamin D are applicable to your health condition.