Food With Calcium And Vitamin D


You may have heard that calcium and vitamin D are important for your health, but what exactly does that mean? And why do you need them?

Calcium and vitamin D are nutrients found in many foods. They are also available as supplements. Calcium helps your body maintain strong bones and teeth. It can also help prevent osteoporosis—a disease that causes bones to become weak and brittle. Vitamin D helps your body absorb calcium, so it’s important that you get enough of both nutrients to keep your bones strong.

The body can make its own vitamin D when exposed to sunlight. But if you don’t get enough sunlight or if you have dark skin, you may need to take a supplement containing vitamin D.

There are many ways to get enough calcium and vitamin D. Here are some tips:

Eat more dairy products, like milk and yogurt, which are good sources of both nutrients.

                Eat fish with soft bones (like sardines) at least twice a week, since they contain high amounts of calcium (about 70 milligrams per 3 ounces).

                Eat leafy green vegetables like kale or spinach for another source of calcium (about 70 milligrams per cup cooked

Food With Calcium And Vitamin D

  • How Much Do You Need?

Your body needs calcium and vitamin D. Are you getting enough? Many people don’t.

The best way to get more calcium is from your diet. You probably already know that dairy products — such as milk, cheese, and yogurt — provide calcium. Other foods that are high in calcium include:

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

Foods that provide vitamin D include:

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

To get vitamin D from food, fish is a good option. Three ounces of cooked salmon has about 570 international units (IU).

How Much Do You Need?

Here’s how much calcium and vitamin D you need every day, according to the Institute of Medicine.


  • Children 1-3 years old: 700 milligrams (mg)
  • Children 4-8 years old: 1,000 mg
  • Children 9-18 years old: 1,300 mg
  • Adults 19-50: 1,000 mg
  • Women 51 to 70: 1,200 mg
  • Men 51 to 70: 1,000 mg
  • Women and men 71 and over: 1,200 mg

vitamin d vegetables and fruits

Vitamin D is a necessary nutrient required by the body to absorb calcium, maintain immune functioning, bone development, and alleviation of inflammation. However, its deficiency can cause various health issues like rickets, leads to poor hair growth, etc. On the contrary, any excess amount of Vitamin D in the body is also not favorable, as it builds up excessive calcium, resulting in an increased risk of cardiovascular disease and kidney stones. But you can manage by inducing some vitamin D-rich foods into your routine diet. So, let’s get you through some recommended foods, fruit, and vegetable that are naturally rich in Vitamin D.

Vitamin D Foods

Vitamin D is automatically generated by the body when skin is exposed to sunlight. Moreover, we also name it the sunshine vitamin. In addition to it, this accounts for roughly 90% of our total Vitamin D, whereas only 10% comes from food. For this, you can spend at least 20 minutes in the sun every day, and it will satisfy your vitamin D requirements.

Table of Contents

Vitamin D Foods List

Here we have enlisted some of the vitamin D food sources majorly fruits and vegetables, that can accomplish your requirements naturally and effortlessly.

FoodsVitamin D (International Unit)
Egg yolk18 IU (1 Egg yolk)
Salmon988 IU (100 gram)
Sardines272 IU (100 gram)
Tuna268 IU (100 gram)
Cod liver oil450 IU (1 tbsp)
Mushroom2300 IU (100 gram)
Soy Milk107-117 IU (1 cup)
Orange juice100 IU (1 cup)
Cereal40-100 IU 
Cheese24 IU (100 gram)
Oysters268 IU (6 raws)
Shrimp42 IU (1 large)
Tofu 100 IU (100 gram)
Pork53 IU (100 gram)

1. Cereals

Cereals are considered the best breakfast supported with essential vitamins and nutrients, including vitamin D, in reasonable amounts. It can provide you with a lighter way to healthier breakfast.

Cereals/ oatmeals contain 40-100 IU per 100 gram

2. Eggs

People tend to avoid eating yolk because they think it contains fats. But the other coin side is that its white part has protein, whereas fats, vitamins, and minerals are found in the yolk. Also, you can try any number of dishes with eggs.

Egg yolk contains 18 IU of vitamin D

Vitamin D Rich Foods

3. Cheese

Cheese is among the best foods high in Vitamin D. It is valued for its high content of phosphorus, fat, protein, vitamins, and calcium. So, eat cheese raw if you like it, add to your dishes, or try cheese spreads over any kind of bread.

Moreover, 100 grams of cheese contains 24 IU of Vitamin D

4. Fatty Fish

Oily and fatty fish is also one of the best-known sources as compared to other fishes. A fish can naturally store vitamin D in its liver and fat tissues. Sardines, mackerel, trout are some fish that are food with vitamin D. You can eat boiled fish, toasted, pickled, and in a wide variety of dishes.

5. Cod Liver Oil

Cod liver oil is the next best food that contains vitamin D. It is high in omega-3 fatty acids that have many health benefits, including reduced inflammation and lower BP. In addition, it helps maintain healthy bones, relieves joint pain, aid in treating rickets, and improves eye health.

To know, Cod oil has 450 IU (1 tbsp) rich in Vitamin D

6. Pork

It’s a generally known fact that pork is one of the vitamin D rich foods along with many other nutrients. You can eat freshly cooked or preserved pork. Mostly the liver of pork is rich in Vitamin D, and pork exposed to sunlight offers much more amount of vitamin.

To know, 100 grams contains 53 IU of Vitamin D

7. Oysters

Oysters are famous seafood eaten across the globe. They are low in calories but high in nutrients like vitamin D, phosphorus, vitamin B12, copper, zinc, and omega-3s. You can add boiled oysters into your salad, and it not only adds up the taste but will also give you a lot of health benefits.

They have268 IU vitamin d in 6 raw oysters

Also Read: Foods that contain Zinc

8. Yogurt

Yogurt, known as curd in India, is an excellent choice for enrichment as it’s good in calcium, protein, and gut-friendly bacteria. Fortified yogurt improves vitamin D levels and offers many health benefits too. It also prevents the development of chronic diseases.

9. Tofu

Vegetarians can gain a good amount of vitamin D in fortified tofu, famously known as cottage cheese. You can take it with different gravies or garnish your salads with it to make it more tasty & enriched.

For information, it provides around100 IU vitamin d per 100 grams

10. Soy Milk

Soy milk is a plant-based milk product curated by soaking dry soybeans and grinding them thoroughly. It can be easily made at home as well without much effort. Also, it contains the same amount of protein as cow’s milk. It is also high in Vitamin D, Vitamin C, and iron. 

To know, soy milk has107-117 IU vitamin d in 1 cup

11. Tuna

Tuna is counted under one of the most valuable foods that have vitamin D. Although levels of vitamin D in tuna also vary depending on the type. You can make tuna salad drizzled with olive oil or you can boil or stir fry it and eat it with bread.

Tuna contains268 IU of vitamin d per 100 grams

12. Salmon

Salmon is a fatty fish which is another great food high in vitamin d. It is also high in omega-3 fatty acids. It can be made in different ways as you like to eat. However, try salmon with some grilled or baked vegetables for a healthier dinner option.

To know, salmon brings988 IU of vitamin D

13. Shrimp

It’s raw meat, translucent by nature, firm yet tender in form, and mild-tasting flesh. Shrimp also contains cholesterol, minerals & vitamins such as vitamin D, vitamin B12, vitamin B3. They can be eaten steamed or boiled. It is among the great vitamin d rich foods when counted among the nutritional kinds of seafood.

To know, 1 large shrimp roughly provides42 IU of vitamin D

Vitamin D Fruits and Vegetables

Vitamin D Fruits & Vegetables

14. Mushrooms

Mushroom is one of the best Vitamin D vegetables which naturally produces this nutrient when exposed to sunlight. However, they contain no fat and are a valuable source of fiber & selenium. They can be cooked, baked, or pan-fried to get tasty and healthy dishes.

For information, 100-gram mushroom has2300 IU vitamin d

15. Spinach 

If you are a leafy green veggie-lover, then spinach is one of the best vegetables containing vitamin D & calcium. Spinach is an excellent source of quick energy and sounds like a delicious ingredient in any food. Roughly one cup of cooked spinach contains 25% of your necessary daily intake of calcium, iron, Vitamin A, and fiber. 

16. Orange

There are limited Vitamin D fruits. Around 75% of the people worldwide are either allergic to dairy products or are lactose intolerant, and some of them are vegan. So, orange or orange juice is the best option with vitamin D and other nutrients such as calcium.

1 cup of orange juice has 100 IU vitamin d

17. Bananas

When you stumble upon fruits containing vitamin D, banana is another best option for the same. This is because they are a great source of magnesium, which activates vitamin D in the body. Also, it is suggested that an essential amount of magnesium is necessary to get the optimal benefits of vitamin D.

Thus, let us conclude with a note that vitamin D can be absorbed in multiple ways and through various vitamin D fruits & vegetables also.


Which fruit is rich in vitamin D?

Fortify orange juice is the best fruit option for vitamin D and other nutrients like calcium.How I can get vitamin D naturally?

Get soaked in sunlight.
Try fatty fish and seafood.
Intake mushrooms.
Include egg in your diet.
Eat fortified foods.What happens to the body if vitamin D is low?

Lack of vitamin D can cause rickets in which children tend to grow with incorrect patterns, weakness in muscles, severe to mild pain in bones, and other joint deformities.What is the best time to take vitamin D foods morning or night?

You can take vitamin d rich foods for breakfast or in dinner meals. You need to figure it for yourself what works for you and with what foods. However, some foods are not recommended to eat at night

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