Milly Gaines
Calcium and vitamin D are essential for maintaining strong and healthy bones. A calcium-rich diet includes dairy, nuts, leafy greens, and fish, while vitamin D can be sourced from sunlight and certain foods such as milk, orange juice, and eggs. Deficiencies in these nutrients can lead to various health issues, including osteoporosis, rickets, and muscle weakness. While supplements are an option, it is best to consult a doctor first as they may interact with medications. This paragraph will explore ways to increase calcium and vitamin D intake through diet and discuss the importance of these nutrients for overall health.
How to increase calcium and vitamin D in your diet
| Characteristics | Values |
|---|---|
| Why you need calcium | Calcium is a mineral necessary for life. It is important for building and keeping bones healthy, blood clotting, muscle contraction, and heart function. |
| Daily calcium intake | The daily recommended calcium intake is 1,300 mg per day for most adults. |
| Calcium-rich foods | Dairy products, nuts, leafy greens, and fish. |
| Why you need vitamin D | Vitamin D is a nutrient that helps the body absorb calcium and supports muscles to avoid falls. It is also important for the health of the immune system. |
| Vitamin D from sunlight | The body makes vitamin D when the skin is exposed to sunlight. However, the amount of sun exposure required to achieve normal vitamin D levels is generally considered unsafe for the skin. |
| Vitamin D from diet | Milk, orange juice, infant formula, yogurt, margarine, butter, cheese, and breakfast cereals are often fortified with vitamin D. |
| Vitamin D supplements | Doctors may recommend vitamin D supplements if a blood test shows that levels are low. There are two types of vitamin D supplements: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). |
| Calcium supplements | Calcium supplements may be recommended by a doctor if calcium levels are low. However, side effects such as gas or constipation may occur. Calcium supplements can also interact with certain medications. |
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What You'll Learn
Eat fatty fish, egg yolks, and vitamin D-fortified milk
Vitamin D is a nutrient that helps the body absorb calcium. While vitamin D can be made by the body when your skin absorbs sunlight, it can also be found in certain foods and supplements.
Fatty fish, such as salmon, mackerel, and tuna, are excellent sources of vitamin D. In particular, wild salmon has been found to have a higher vitamin D content than farmed salmon. Blue fish, another oily fish, is also considered a great source of vitamin D.
Egg yolks are another food that contains high levels of vitamin D. A serving of two eggs provides 82% of your daily recommended vitamin D intake. Consuming seven eggs per week is in line with Australian dietary guidelines.
Vitamin D-fortified milk is also a great way to increase your vitamin D intake. Milk was chosen as a source of vitamin D fortification because it was widely available, palatable to young children, and rich in other bone-beneficial nutrients such as calcium.
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Spend more time in the sun
Spending more time in the sun is a great way to increase your vitamin D levels. Vitamin D is produced by the body when the skin is exposed to sunlight. However, it is important to be mindful of the amount of time spent in the sun. While sunlight is great for vitamin D production, too much can be dangerous. Excessive sun exposure can cause sunburns, eye damage, accelerated skin ageing, freckles, moles, and heat stroke.
The amount of time you should spend in the sun depends on various factors, including your skin type, the season, and cloud coverage. People with darker skin typically need to spend more time in the sun than those with lighter skin to produce the same amount of vitamin D. This is because their skin has more melanin, which acts as a natural sunscreen and protects against sun damage. Additionally, those living in areas farther from the equator, such as Boston or Edmonton, may struggle to produce vitamin D from sunlight during the winter months.
To maintain healthy vitamin D levels, it is recommended that Caucasian adults in the UK get 5 to 15 minutes of midday sunlight exposure between March and October, three times a week. In most parts of the US, the recommendation is between 4 and 15 minutes from February through November. For individuals with darker skin, the suggested duration may range from 20 to 90 minutes.
When spending time in the sun, it is important to strike a balance. You don't need to get a tan or burn your skin to get enough vitamin D. In fact, the body will typically produce all the vitamin D it needs before the skin burns. Exposing your skin to sunlight for 10 to 30 minutes a day is generally sufficient, depending on your skin tone and other factors. Additionally, exposing more skin to sunlight will result in greater vitamin D production.
While spending time in the sun, remember to practice sun-safe behaviours. Wear sunscreen and protective clothing to prevent sunburn and skin damage, especially if you plan to be outdoors for an extended period. Stay hydrated, especially during prolonged exposure to the hot sun. By following these guidelines, you can safely increase your vitamin D levels by spending more time in the sun.
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Take vitamin D supplements
Vitamin D is a nutrient that helps the body absorb calcium. It is made by your body when your skin absorbs sunlight, but several factors limit its creation, such as where you live, the time of year, and the amount of sun exposure. For example, living anywhere above latitude 33 degrees (the top of Louisiana) or being sun-averse can limit your body's vitamin D creation.
While you can get some vitamin D from being out in the sun, it’s generally considered unsafe to be out in the sun long enough to get the recommended amount of vitamin D. It’s also difficult to get an adequate amount of vitamin D from food alone, as very few foods naturally contain or are fortified with this nutrient.
If you are severely lacking in vitamin D, even if you eat a lot of calcium-rich foods, you may have problems. A lack of vitamin D can cause serious health issues, such as osteoporosis, osteomalacia, rickets, and muscle weakness. Doctors typically prescribe larger doses for 6-8 weeks to those with a diagnosed deficiency.
Therefore, taking vitamin D supplements is a good way to ensure you are getting enough of this nutrient. Vitamin D supplements are available in two forms: vitamin D2 and vitamin D3. Vitamin D3 (cholecalciferol) is made from animal sources and is more effective at raising and maintaining adequate levels of vitamin D throughout the body. Supplements typically provide 1000 IU (25 mcg) of vitamin D per softgel, which is 125% of the daily value.
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Eat calcium-rich foods like yogurt, sardines, and collard greens
Calcium is an important mineral that plays a key role in many aspects of health. It is especially important for bone health, as a calcium deficiency can lead to osteoporosis, a condition in which your bones weaken and you are at a higher risk of fractures. Vitamin D is also crucial in this regard, as it helps your body absorb calcium.
Yogurt is one of the best sources of calcium, providing up to 34% of the daily value (DV) in just one cup (245 grams). It is also a good source of protein and other nutrients. Additionally, yogurt is a dairy product, and dairy products tend to be especially high in calcium.
Sardines are another excellent source of calcium, with a 3.75-ounce (92-gram) can providing 27% of the DV. They are also a good source of high-quality protein and omega-3 fatty acids, which can support heart, brain, and skin health. If you are on a dairy-free diet, sardines are one of the best sources of calcium available.
Collard greens are another calcium-rich food. One cup (190 grams) of cooked collard greens provides 268 mg of calcium, or about 21% of the amount you need in a day. They are also a good option because they have low levels of oxalates, which are naturally occurring compounds that impair calcium absorption. This means that the body can absorb the calcium in collard greens more efficiently.
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Consume dairy products like milk, cheese, and yogurt
Dairy products are an excellent source of calcium and vitamin D. Calcium is a mineral that is an important part of a healthy diet, and vitamin D is a nutrient that helps the body absorb calcium. Dairy products like milk, cheese, and yogurt deliver a powerful nutrient package that contributes to a healthy body.
Milk is a great source of calcium, which is well absorbed by the body. One cup (237 mL) of milk provides 24–25% of the daily value (DV) for this mineral. Milk is also a good source of protein, vitamin A, and vitamin D. Goat’s milk is another excellent source of calcium, providing 327 mg per cup (237 mL).
Cheese is also a good source of calcium. Parmesan cheese, for example, packs 19% of the DV for calcium, while other types like Brie deliver around 4%.
Yogurt is an excellent source of calcium, with many types also being rich in probiotics, a type of beneficial bacteria that can promote immune function, improve heart health, and enhance nutrient absorption. One cup (245 grams) of plain yogurt contains 23% of the DV for calcium, as well as a hearty dose of phosphorus, potassium, and vitamins B2 and B12. Fortified soy milk and yogurt with added calcium, vitamin A, and vitamin D are also good options.
In addition to calcium and vitamin D, dairy products provide other essential nutrients such as high-quality protein, vitamins A and B12, riboflavin, niacin, phosphorus, potassium, pantothenic acid, selenium, iodine, and zinc.
It is important to note that while dairy products are a good source of calcium and vitamin D, they are not the only sources. There are also calcium and vitamin D choices for those who do not consume dairy. Additionally, it is always recommended to consult with a healthcare professional or a registered dietitian nutritionist to determine the best approach for your specific needs.
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Frequently asked questions
Calcium is important for strong bones and overall health. Dairy products tend to be the highest in calcium, but there are many other good sources, including sardines, canned salmon, beans, lentils, and certain fortified foods and beverages.
Vitamin D is essential for maintaining strong and healthy bones. It's often added to food staples such as milk and breakfast cereals, but you can also get it from mushrooms, egg yolks, and fatty fish. Spending more time in the sun is another way to increase your vitamin D levels.
The recommended dietary allowance (RDA) for calcium varies by age. Children ages 4–8 need about 1,000 mg of calcium daily. Children ages 9–18 need approximately 1,300 mg daily. Adults ages 19–50 need about 1,000 mg daily, and over 50, most people need 1,200 mg per day.
The Reference Daily Intake (RDI) is currently set at 600-800 IU of vitamin D for adults, but the optimal blood level is not yet known. The U.S. National Academy of Medicine suggests that a daily intake of up to 4,000 IU of vitamin D per day is safe for most people.
