List Of Food Rich In Calcium And Vitamin D


Here’s a list of List Of Food Rich In Calcium And Vitamin D ensuring you get all the calcium your body needs. The best foods for bone health are those that are rich in both calcium and vitamin D. In fact a balanced diet will go a long way to ensuring you have strong, healthy bones, especially when it’s combined with weight bearing exercise like walking and running. 

Calcium is an important mineral that helps maintain bone health, and prevents bone loss from getting old. It is also needed for normal muscle and nerve function, blood clotting, and making protein.

List Of Food Rich In Calcium And Vitamin D

For stronger and healthier bones, include these foods rich in calcium and Vitamin D in your daily diet. These top foods help to prevent osteoporosis, support your bones and teeth structure, improve calcium absorption and growth of bones.

Top 9 Foods Rich In Calcium And Vitamin D For Stronger Bones

Calcium and Vitamin D are the main components for healthy bones

A common risk factor of ageing is weaker bones and joint strength. Calcium and Vitamin D are the two main components of healthy bones. While calcium supports your bones and teeth structure, Vitamin D works towards improving calcium absorption and growth of bones. These nutrients are not just important in your early life, but are also extremely crucial as you age. People with osteoporosis or arthritis can benefit greatly by increasing their calcium and Vitamin D intake. The recommended intake of calcium in adults above the age of 50 is 1200 mgs 400 to 600 international units (IU) of Vitamin D in a day.

Food Sources Of Calcium And Vitamin D Which You Must Include In Your Diet For Stronger Bones:

1. Sardine

Sardine is a variety of fish is which has surprisingly high levels of calcium as well as Vitamin D. You can include them in your daily diet and also add them in your pastas and salads.Consuming sardine can help one lessen the risk of osteoporosis.


Sardines are good source of Vitamin D and calcium

2. Salmon

Salmon is mostly popular for their omega-3 fatty acid content. But you will be surprised to know they are a great source of Vitamin D. Salmon can be included in your diet for a healthy heart, strong bones and prevention of osteoporosis.

oers424oSalmon is rich in Vitamin D

3. Tuna

Tuna is a fatty fish which is a great source of Vitamin D. It can make up for 39% of your daily recommended intake of the sunshine vitamin.

6mmbuk1gTuna fish is rich in Vitamin D

4. Yogurt

While most people get their recommended intake of Vitamin D, there are certain foods too which can make up for your daily Vitamin D requirement. These foods include yogurt, which can make up for your daily intake of calcium and Vitamin D and help in preventing osteoporosis.


Dairy products like cheese, milk and yogurt are good sources of calcium

5. Cheese

Cheese is another dairy product which is an excellent source of calcium. Cheese also contains small amounts of Vitamin D. However, make sure you don’t go overboard with cheese consumption as it can contribute to unnecessary weight gain.


Cheese is a good source of calcium and vitamin D

6. Eggs

Eggs are super healthy! They provide the body with various essential nutrients. They can also be included in your diet for Vitamin D intake. They contain 6% of your daily Vitamin D requirement. The amount is surely less, but eggs are easily available and are also delicious. Also, don’t forget to eat the yolk as that’s where Vitamin D is.


Consuming eggs can help prevent osteoporosis

7. Spinach

Those not fond of dairy can resort to spinach for their intake of calcium. One cup of cooked spinach contains as much as 25% of your daily recommended intake of calcium. Also, spinach is a leafy green veggie which is rich in iron, Vitamin A and fibre. But during monsoon, it might not be great to consume leafy green veggie. Read here to know why.

Spinach is rich in calcium, zinc and iron

Why Is Vitamin D So Important?

There are seven key benefits of vitamin D, with this nutrient potentially helping with:

  • bone loss
  • cancer prevention
  • depression
  • type 2 diabetes
  • cardiovascular disease
  • weight loss
  • multiple sclerosis (MS)

Vitamin D deficiency is very common. It’s estimated that about 1 billion people worldwide have low blood levels of the vitamin.

According to one review, 41.6% of adults in the United States are deficient. This number goes up to 69.2% in Hispanic adults and 82.1% in African American adults.


Here are some signs and symptoms of vitamin D deficiency.

Being Sick Or Getting Infections Often

One of vitamin D’s most important roles is keeping your immune system strong so you’re able to fight viruses and bacteria that cause illness.

It directly interacts with the cells that are responsible for fighting infection.

If you often become sick, especially with colds or the flu, low levels of vitamin D may be a contributing factor.

Several large observational studies have shown a link between a deficiency and respiratory tract infections such as colds, bronchitis, and pneumonia.

A number of studies have found that taking vitamin D supplements at a dosage of up to 4,000 IU daily may reduce your risk of developing a respiratory tract infection.

Summary Vitamin D plays important roles in immune function. One of the most common symptoms of a deficiency is an increased risk of illness or infections.

Fatigue And Tiredness

Feeling tired can have many causes, and vitamin D deficiency may be one of them.

Unfortunately, it’s often overlooked as a potential cause.

Case studies have shown that very low blood levels of vitamin D can cause fatigue that can have a severe negative effect on quality of life.

Vitamin D’s effects on fatigue and sleep quality have also been researched in children. In a study including 39 children, low vitamin D levels were associated with poor sleep quality, shorter sleep duration, and delayed bedtimes.

One observational study in female nurses also found a strong connection between low vitamin D levels and self-reported fatigue. What’s more, the researchers found that 89% of the nurses were deficient in this vitamin.

Interestingly, several studies have also found that supplementing with vitamin D could reduce the severity of fatigue in people with a deficiency.

For more information on how to reduce fatigue, consider reading about the 11 best vitamins and supplements to boost energy.

Summary Excessive fatigue and tiredness may be a sign of vitamin D deficiency. Taking supplements may help improve energy levels.

Bone And Back Pain

Vitamin D helps maintain bone health in a number of ways.

For one, it improves your body’s absorption of calcium.

Bone pain and lower back pain may be signs of inadequate vitamin D levels in the blood.

Large observational studies have found a relationship between a deficiency and chronic lower back pain.

One study including 98 people with lower back pain found that increased pain severity was associated with lower levels of vitamin D.

Another review of 81 studies also found that people with arthritis, muscle pain, and chronic widespread pain tended to have lower levels of vitamin D than people without these conditions.

Summary Low blood levels of vitamin D may be a cause or contributing factor to bone pain and lower back pain.


A depressed mood may also be a sign of vitamin D deficiency.

In review studies, researchers have linked vitamin D deficiency to depression, particularly in older adults.

In one analysis, 65% of the observational studies found a relationship between low blood levels of vitamin D and depression.

On the other hand, most of the controlled trials, which carry more scientific weight than observational studies, did not show a link between the two.

However, the researchers who analyzed the studies noted that the dosages of vitamin D in controlled studies were often very low.

In addition, they observed that some of the studies may not have lasted long enough to see vitamin D supplementation’s effects on mood.

Some studies have shown that giving vitamin D to people who are deficient helps improve depression, including seasonal depression, which typically occurs during the colder months .

Summary Depression is associated with low vitamin D levels, and some studies have found that supplementing improves mood.

Impaired Wound Healing

Slow wound healing after surgery or injury may be a sign that your vitamin D levels are too low.

In fact, results from a test-tube study suggest that the vitamin increases the production of compounds that are crucial for forming new skin as part of the wound-healing process.

One review of four studies found that vitamin D deficiency compromised certain aspects of healing in people who had dental surgery.

It has also been suggested that vitamin D’s role in controlling inflammation and fighting infection is important for proper healing.

One analysis looked at patients with diabetes-related foot infections.

It found that those with severe vitamin D deficiency were more likely to have higher levels of inflammatory markers that can jeopardize healing.

Unfortunately, there’s very little research on the effects of vitamin D supplements on wound healing in people with a deficiency.

However, one study involving 60 people with diabetes-related foot ulcers found that taking a vitamin D supplement for 12 weeks significantly improved wound healing compared with a control group.

Summary Inadequate vitamin D levels may lead to poor wound healing following surgery, injury, or infection.

Bone Loss

Vitamin D plays a crucial role in calcium absorption and bone metabolism.

Many older people who are diagnosed with bone loss believe they need to take more calcium. However, they may be deficient in vitamin D as well.

Low bone mineral density is an indication that your bones have lost calcium and other minerals. This places older adults, especially women, at an increased risk of fractures.

In a large observational study in more than 1,100 middle-age menopausal or postmenopausal women, researchers found a strong link between low vitamin D levels and low bone mineral density.

However, a controlled study found that women who were deficient in vitamin D experienced no improvement in bone mineral density when they took high-dose supplements, even if their blood levels improved.

Regardless of these findings, getting adequate vitamin D intake and maintaining blood levels within the optimal range may be a good strategy for protecting your bone mass and reducing your fracture risk.

Summary A diagnosis of low bone mineral density may be a sign of vitamin D deficiency. Getting enough of this vitamin is important for preserving bone mass as you get older.

Hair Loss

Hair loss is often attributed to stress, which is certainly a common cause.

However, when hair loss is severe, it may be the result of a disease or nutrient deficiency.

Hair loss in women has been linked to low vitamin D levels, though there is very little research on this to date.

In particular, research suggests that low vitamin D levels are linked to alopecia areata and may be a risk factor for developing the disease.

Alopecia areata is an autoimmune disease characterized by severe hair loss from the head and other parts of the body. It’s associated with rickets, which is a disease that causes soft bones in children due to vitamin D deficiency.

One study among people with alopecia areata showed that lower vitamin D blood levels tended to be associated with more severe hair loss.

In another study, applying a synthetic form of the vitamin topically for 12 weeks was found to significantly increase hair regrowth in 48 people with alopecia areata.

Many other foods and nutrients may affect the health of your hair. If you experience hair loss, you may be interested in the 14 best foods for hair growth.

Summary Hair loss may be a sign of vitamin D deficiency in female pattern hair loss or the autoimmune condition alopecia areata.

Muscle Pain

The causes of muscle pain are often difficult to pinpoint.

There’s some evidence that vitamin D deficiency may be a potential cause of muscle pain in children and adults.

In one study, 71% of people with chronic pain were found to be deficient in the vitamin.

The vitamin D receptor is present in nerve cells called nociceptors, which sense pain.

According to one review, vitamin D may be involved in the body’s pain signaling pathways, which could play a role in chronic pain.

A few studies have found that taking high-dose vitamin D supplements may reduce various types of pain in people who are deficient.

One study including 120 children with vitamin D deficiency who had growing pains found that a single dose of the vitamin reduced pain scores by an average of 57%.

Summary There’s a link between chronic pain and low blood levels of vitamin D. It may have to do with the interaction between the vitamin and pain-sensing nerve cells.

Weight Gain

Obesity is one risk factor for vitamin D deficiency.

There’s also research that indicates that vitamin D deficiency may increase the risk of weight gain, too.

One longitudinal study including men and women found a possible link between low vitamin D status and both abdominal fat and increased weight. However, this study found that such effects were more prominent in men.

Another review confirms that while vitamin D deficiency may be seen in cases of obesity, further studies are needed to determine whether vitamin D could help prevent weight gain.


As with depression, there may be links between vitamin D deficiency and anxiety disorders.

According to one review, levels of calcidiol, a form of vitamin D, was found to be lower in people with anxiety, as well as those with depression.

A separate study in pregnant women found that vitamin D levels could help reduce anxiety, improve sleep quality, and possibly help prevent postpartum depression .


Treatment for vitamin D deficiency primarily consists of supplementation. If your doctor determines that you are indeed lacking this nutrient, they may recommend the following options.


A vitamin D deficiency may be treated with vitamin D supplementation. You may find these easily over the counter, but you should ask your doctor for specific recommendations to ensure the right dosage.

For severe deficiency, or if your levels don’t improve with over-the-counter supplements, your doctor may recommend prescription vitamin D. These come in much stronger doses of up to 50,000 IU.

Another potential option your doctor may consider is vitamin D injections.

Natural Remedies

Aside from vitamin D supplementation, your doctor may recommend adding more vitamin-D-rich foods to your daily diet. Options may include:

  • fatty fish
  • egg yolks
  • fortified cereals
  • milk and juices with added vitamin D
  • yogurt
  • beef liver

Since sunlight is also a natural source of vitamin D, your doctor may recommend going outside more often. However, given the negative effects of too much ultraviolet (UV) exposure, you must follow your doctor’s instructions carefully.


Having vitamin D deficiency is defined as having blood levels below 20 ng/mL (53).

There’s no single cause of having this type of nutritional deficiency, but your overall risk may be linked to certain underlying conditions, as well as lifestyle factors.

Here are some of the most common risk factors for vitamin D deficiency:

  • having dark skin
  • being an older adult
  • having overweight or obesity
  • not eating much fish or dairy
  • living far from the equator in areas where there is little sun year-round
  • always using sunscreen when going out; however, using sunscreen is important in helping prevent the sun’s damaging effects to the skin, including skin cancer
  • staying indoors
  • having chronic kidney disease, liver disease, or hyperparathyroidism
  • having a health condition that affects nutrient absorption, such as Crohn’s disease or celiac disease
  • having gastric bypass surgery
  • using certain medications that impact vitamin D metabolism, such as statins and steroids

People who live near the equator and get frequent sun exposure are less likely to be deficient, as their skin produces enough vitamin D.

Importance Of Calcium

1. The recommended amount depends on your age

How do you know if you’re getting enough calcium? The National Institutes of Health (NIH)Trusted Source say that adults should get 1,000 mg every day. For women over 50 and during pregnancy and breast-feeding, NIH recommends 1,200 mg daily.

One cup of skim, low-fat, or whole milk contains about 300 mg of calcium.

2. Lack of calcium can lead to other health issues

A lack of calcium could lead to other health issues. For adults, too little calcium can increase your risk of developing osteoporosis, or frail and porous bones that easily fracture. Osteoporosis is especially common in older women, which is why the NIH recommends they consume more calcium than their male counterparts.

Calcium is essential for children as they grow and develop. Children who don’t get enough calcium may not grow to their full potential height, or develop other health issues.

3. Calcium supplements can help you get the right amount 

Not everyone gets the calcium they need from diet alone. If you’re lactose intolerant, vegan, or just not a fan of dairy products, you may find it difficult to get enough calcium in your diet.

A calcium supplement can help add calcium to your diet. Calcium carbonate and calcium citrate are the two most recommended forms of calcium supplements.

Calcium carbonate is cheaper and more common. It can be found in most antacid medicines. It needs to be taken with food in order for it to work well.

Calcium citrate doesn’t need to be taken with food and may be better absorbed by older people with lower levels of stomach acid.

Take note that calcium supplements do have side effects. You may experience constipation, gas, and bloating. The supplements may also interfere with your body’s ability to absorb other nutrients or medications. Check with your doctor before starting any supplements.

4. Too much calcium can have negative effects

With any mineral or nutrient, it’s important to get the right amount. Too much calcium can have negative side effects.

Symptoms such as constipation, gas, and bloating may indicate that you’re getting too much calcium.

Extra calcium may also increase your risk of kidney stones. In rare cases, too much calcium can cause deposits of calcium in your blood. This is called hypercalcemia.

Some doctors think that taking calcium supplements can increase your risk of heart disease, but others disagree. At the moment, more research is needed to understand how calcium supplements affect heart health.

The takeaway

Calcium is essential to your overall health. You can get the calcium you need from many different foods, and if necessary, from supplements. Calcium works together with other nutrients such as vitamin D, so it is important keep up a balanced diet. As with any mineral or nutrient, you should monitor your calcium intake so that you aren’t getting too much or too little.

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