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
• 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 more than 450 international units (IU).

Calcium & Vitamin D supplements also help. 

BENEFITS OF VITAMIN D

Vitamin D helps regulate the amount of calcium and phosphate in the body.

These nutrients are needed to keep bones, teeth and muscles healthy.

A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain in adults.

BENEFITS OF CALCIUM 

Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly.

Humans need calcium to build and maintain strong bones. It is also necessary for maintaining healthy communication between the brain and other parts of the body. It plays a role in muscle movement and cardiovascular function.

Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure.