Fruits Rich In Calcium And Vitamin D

3

Fruits rich in calcium and vitamin dA healthy and balanced diet is a key factor in maintaining overall health. Calcium helps our bones to be strong and allows us to maintain levels of phosphorus and magnesium. Vitamin D supports proper absorption of calcium, allowing you to have strong bones. In this article we’ll go over fruits that are rich in calcium and vitamin D.

Fruits Rich In Calcium And Vitamin D

Vitamin D is a type of nutrient that the body produces when a person’s skin has exposure to direct sunlight. People can also consume vitamin D, but it is not naturally present in many foods. High quantities of vitamin D are present in oily fish and certain types of mushrooms.

Calcium is a mineral necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes.

A deficiency in calcium can lead to numbness in the fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythm.

Finding calcium in fruits and vegetables is a concern for vegans, or those on a raw food diet.

According to the Office of Dietary Supplements (ODS), the key benefit of vitamin D is that it helps keep a person’s bones, muscles, and nerves healthy. It also contributes to a healthy immune system.

It is present in egg yolks if the chickens laying them are free-range. Some mushrooms also contain vitamin D.

The humble and yummy bananas are a great source of magnesium, which plays an important role in activating vitamin D in the body. … You can simply have a banana with your vitamin D capsule or if you don’t like the taste of banana, you can mix them in your bread, pancakes or muffins.

However, no other plant-based foods produce vitamin D. For people whose diets are mostly vegetarian or vegan, and for people who do not or cannot spend a lot of time outdoors, it can be difficult to get enough vitamin D.

If a person has concerns that they are not getting enough vitamin D from direct sunlight, consuming the following foods will help increase the overall amount they have in their bodies.

Oily fish

vitamin-d-foods-swordfish
Swordfish is an excellent source of vitamin D.

Oily fish, as well as oils from fish, have some of the highest quantities of vitamin D in food sources.

These may include:

  • Cod liver oil: This contains 450 international units (IU) per teaspoonTrusted Source, which is 75 percent of a person’s recommended daily allowance (RDA).
  • Herring: This contains 306 IU per fillet, dry-cookedTrusted Source, which is 51 percent of a person’s RDA.
  • Swordfish: This contains 706 IU per piece, dry-cookedTrusted Source, which is 117 percent of a person’s RDA.

Mushrooms

If a person does not like fish, or if they are vegetarian or vegan, specific mushrooms may be an option. Some types of mushroom contain high amounts of vitamin D.

These include:

  • Raw maitake mushrooms: These contain 562 IU per 50 grams (g)Trusted Source, which is 94 percent of a person’s RDA.
  • Dried shiitake mushrooms: These contain 77 IU per 50 gTrusted Source, which is 12 percent of a person’s RDA.

Mushrooms with exposure to ultraviolet (UV) light can also contain large amounts of vitamin D. These may include:

  • UV-exposed raw Portobello mushrooms: These contain 568 IU per 50 gTrusted Source, which is 95 percent of a person’s RDA.
  • UV-exposed raw white mushrooms: These contain 523 IU per 50 gTrusted Source, which is 87 percent of a person’s RDA.

Egg yolks

Egg yolks can also be high in vitamin D, especially if the chickens are free-range. For example, a dish of scrambled eggs using two large hen eggs contains 88 IU, which is 15 percent of a person’s RDA.

Fortified foods

Manufacturers add vitamin D to many commercially available foods. People describe these foods as being fortified with vitamin D, or other nutrients.

Common foods with extra vitamin D and other nutrients include:

  • cow’s milk
  • orange juice
  • various breakfast cereals

Top Foods for Calcium and Vitamin D

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.

Calcium

  • 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
  • Age 1-70: 600 IU
  • Age 71 and older: 800 IU

Your doctor may recommend higher levels of calcium and vitamin D, especially if you aren’t getting enough of them or are at risk for osteoporosis.

List of Fruits High in Calcium

A glass of orange juice

#1: Fortified Orange Juice

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
349mg
(27% DV)
140mg
(11% DV)
596mg
(46% DV)

Prickly Pears

#2: Prickly Pears

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
83mg
(6% DV)
56mg
(4% DV)
273mg
(21% DV)

Tangerines

#3: Tangerines

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
72mg
(6% DV)
37mg
(3% DV)
140mg
(11% DV)

Slices of orange

#4: Oranges

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
72mg
(6% DV)
40mg
(3% DV)
170mg
(13% DV)

Slices of kiwifruit

#5: Kiwifruit

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
61mg
(5% DV)
34mg
(3% DV)
111mg
(9% DV)

Mullberries

#6: Mulberries

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
55mg
(4% DV)
39mg
(3% DV)
181mg
(14% DV)

Blackberries on the stem

#7: Blackberries

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
42mg
(3% DV)
29mg
(2% DV)
135mg
(10% DV)

Half a guava

#8: Guavas

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
30mg
(2% DV)
18mg
(1% DV)
53mg
(4% DV)

Papayas

#9: Papaya

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
29mg
(2% DV)
20mg
(2% DV)
93mg
(7% DV)

Passion Fruit

#10: Passion-Fruit (Granadilla)

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
28mg
(2% DV)
12mg
(1% DV)
25mg
(2% DV)

Vitamin D and calcium are two important nutrient and minerals for the body, respectively. Both these elements are crucial for building bones, keeping them healthy and strengthening them in the long run. While majority of Vitamin D is derived from the sunlight, calcium is majorly dependent on the food we eat. So, in order to avoid bone diseases and conditions like Osteoporosis, it is crucial that we eat foods that are rich in Vitamin D and calcium. That being said, here are 5 healthy Vitamin D and calcium-rich food for your bones.

Milk and other dairy products like ghee, cheese and paneer, has the capacity to fortify the bones to a great extent. Especially when it comes milk, it helps tremendously in increasing the bone density of the body.

Green vegetables

As it’s a proven fact, green veggies are a great source of nutrition. Vegetables like broccoli and kale are perhaps the best nondairy sources of calcium. Please note that although spinach fits into this category, it contains oxalic acid, which makes the human body unable to absorb its calcium.

Soy Milk or Tofu

Soy milk, tofu or other soya-based food are extremely enriching for the bones. It is rich in vitamin D and therefore makes for a healthy food product for the bones.

You need sufficient calcium to keep your bones healthy and vitamin Dto help your body absorb calcium.Poor bone health can cause conditions such as rickets and osteoporosisand increase the risk of breaking a bone from a fall later in life.You should be able to get all the nutrients you need for healthy bones by eating a balanced diet.

A good diet is only one of the building blocks for healthy bones, which also includes exercise and avoiding certain risk factors for osteoporosis.

Calcium

Adults need 700mg of calcium a day. You should be able to get all the calcium you need by eating a varied and balanced diet.

Good sources of calcium include:

  • milk, cheese and other dairy foods
  • green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
  • soya beans
  • tofu
  • plant-based drinks (such as soya drink) with added calcium
  • nuts
  • bread and anything made with fortified flour
  • fish where you eat the bones, such as sardines and pilchards

Although spinach contains a lot of calcium, it also contains oxalate, which reduces calcium absorption, and it is therefore not a good source of calcium.

Vitamin D

Adults need 10 micrograms (400 International Units or IU) of vitamin D a day.

It’s difficult to get all the vitamin D we need from our diet and we get most of our vitamin D from the action of the sun on our skin.

From late March/April to the end of September, you can make vitamin D from sunlight by having short daily periods of sun exposure without sunscreen. However, everyone should consider taking a daily vitamin D supplement during the autumn and winter when we cannot make vitamin D from sunlight.

For babies and children, see vitamins for children.

At-risk groups

Some groups of the population are at greater risk of not getting enough vitamin D, and the Department of Health and Social Care recommends that these people should take a daily 10 microgram (400IU) vitamin D supplement all year round. These groups are:

  • people who are not often outdoors, for example if they are frail, housebound or living in a care home
  • people who usually wear clothes that cover up most of their skin when outdoors
  • people with dark skin such as those of African, African-Caribbean or south Asian origin

Good sources of vitamin D:

  • oily fish, such as salmon, sardines and mackerel
  • egg yolks
  • fortified foods, such as some fat spreads and breakfast cereals

If you’ve been diagnosed with osteoporosis, your doctor may prescribe calcium and vitamin D supplements as well as osteoporosis drug treatments if they have concerns that your calcium intake may be low.

Vitamin D is a type of nutrient that the body produces when a person’s skin has exposure to direct sunlight. People can also consume vitamin D, but it is not naturally present in many foods. High quantities of vitamin D are present in oily fish and certain types of mushrooms.

Calcium is a mineral necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes.

A deficiency in calcium can lead to numbness in the fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythm.

Finding calcium in fruits and vegetables is a concern for vegans, or those on a raw food diet.

According to the Office of Dietary Supplements (ODS)Trusted Source, the key benefit of vitamin D is that it helps keep a person’s bones, muscles, and nerves healthy. It also contributes to a healthy immune system.

It is present in egg yolks if the chickens laying them are free-range. Some mushrooms also contain vitamin D.

The humble and yummy bananas are a great source of magnesium, which plays an important role in activating vitamin D in the body. … You can simply have a banana with your vitamin D capsule or if you don’t like the taste of banana, you can mix them in your bread, pancakes or muffins.

However, no other plant-based foods produce vitamin D. For people whose diets are mostly vegetarian or vegan, and for people who do not or cannot spend a lot of time outdoors, it can be difficult to get enough vitamin D.

If a person has concerns that they are not getting enough vitamin D from direct sunlight, consuming the following foods will help increase the overall amount they have in their bodies.

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close