You will need both of these nutrients if you want to stay healthy and strong. Calcium, which is the mineral that’s necessary for proper body function and healthy teeth, is stored in your bones which is why they say to drink your milk. However, calcium can only be absorbed by the body with vitamin D. So, no vitamin D means no absorption of calcium which means no strong bones. So in order to have the body of a superhero, you’ll need a diet chock full of both. Today we’ll give you some ideas for food choices that have healthy levels of vitamin D and calcium.
Sardines, Salmon, Catfish, & Tuna
Sardines, salmon, catfish, and tuna are all fish that have high levels of vitamin D. Some fish like salmon and tuna also have other healthy nutrients such omega 3 fatty acids. Sardines are actually your super food on this list; this type of fish not only contains vitamin D but also has a good amount of calcium as well. You’ll learn to love them. A 3 ounce serving of salmon contains 100% of your vitamin D while a 3 ounce serving of tuna has about 40%.
There’s a reason they say to drink your milk. One cup of milk provides about 30 percent of the calcium you need on a daily basis. But get this, you can also buy milk fortified with vitamin D, so you’re basically killing two birds with one stone here.
Yogurt is another great source of calcium that’s often also fortified with vitamin D. Include some yogurt into your daily routine and you can get up to 30% of your daily calcium and 20% of your vitamin D in just one serving. There’s also many brands of fat free yogurt out there, which is just another perk of eating yogurt.
Cheese is made from milk, which means you’ll be getting your daily dose of calcium with a good serving of cheese in your diet. An ounce and a half of cheddar cheese has more than 30% of the calcium you need, but remember you still need vitamin D as well, which cheese lacks.
You can find many kinds of fortified foods in your supermarket, especially breakfast foods. Look for certain cereals that contain vitamin D and other nutrients. Orange juice with calcium and vitamin D can also be purchased.
Nuts and seeds
Nuts and seeds also help to build strong bones. Half a cup of almonds gives you around 12% of your calcium needs, while other kinds of nuts have lots of protein which helps to bulk up your bones. You can also try brazil nuts, sunflower seeds, and sesame seeds.
The key to getting vitamin D from eggs is in the yolk. One egg has about 6% of your daily vitamin D needs, so eat a couple to get the right amount.
Written by: Luu Chang, Dental Assistant Salary
Luu is a writer at Dental Assistant Salary, which provides all the info you need to get started as a dental assistant. Learn more about the occupation at http://dental-assistant-salary.netSharing is Caring!