Best Foods For Vitamin D And Calcium
Explore foods that provide vitamin D and calcium, including fortified milk, yogurt, cheese, eggs, UV-exposed mushrooms, and fish, with practical meal ideas.
About This Topic
Vitamin D and calcium foods can help provide two nutrients that work together in maintaining normal bone health. Calcium is a major mineral in bones and teeth, while vitamin D helps the body absorb calcium.
No single food needs to provide all of your vitamin D and calcium. Building meals around a variety of nutrient-rich foods can make it easier to obtain both nutrients as part of an overall balanced diet.
Why Vitamin D And Calcium Work Together
Calcium helps build and maintain strong bones and also supports normal muscle and nerve function. Vitamin D helps the body absorb calcium and supports normal bone and muscle function.
Learn more about Vitamin D and Calcium.
Best Foods For Vitamin D And Calcium
Fortified Milk
Fortified milk can provide both vitamin D and calcium, along with protein and other nutrients. The amount of vitamin D and calcium varies by product, so check the label.
Milk
Milk is a major dietary source of calcium in many diets. Whether it provides meaningful vitamin D depends on whether the product is fortified.
Yogurt
Yogurt provides calcium and protein. Some yogurt products are also fortified with vitamin D, so the nutrition label can help you identify products that provide both nutrients.
Cheese
Cheese provides calcium and protein and can contribute to overall calcium intake. Vitamin D content varies and cheese is not generally a major vitamin D source.
Eggs
Eggs contain vitamin D in the yolk and also provide protein and vitamin B12. Eggs are not a major calcium source, but they can contribute vitamin D to a varied diet.
UV-Exposed Mushrooms
Mushrooms can provide vitamin D2, especially when they have been exposed to ultraviolet light. They are not generally a major calcium source.
Fatty Fish
Fatty fish such as salmon can be among the best natural food sources of vitamin D. Some fish eaten with bones, such as canned sardines, can also provide calcium.
Vegetarian Options
Vegetarians can combine calcium-rich foods such as milk, yogurt, and cheese with vitamin D sources such as eggs and appropriately fortified foods. Fortified plant-based drinks can also provide vitamin D and calcium when both nutrients have been added.
Read Vitamin D Foods For Vegetarians for more vegetarian-focused options.
Simple Meal Combinations
- Fortified milk with a balanced breakfast.
- Yogurt with fruit and a meal that includes other nutrient-rich foods.
- Eggs with vegetables and a calcium-rich food.
- Fortified plant-based drink with a balanced breakfast.
- Fatty fish with vegetables and another calcium-containing food.
How To Choose Foods With Both Nutrients
Fortification varies between products and countries. When choosing a food specifically for vitamin D or calcium, check the nutrition label rather than assuming that every version of a food contains the same amounts.
Frequently Asked Questions About Vitamin D And Calcium Foods
What Foods Have Both Vitamin D And Calcium?
Fortified milk and some fortified plant-based drinks can provide both vitamin D and calcium. Some yogurt products can also provide both when fortified.
Does Milk Have Vitamin D And Calcium?
Milk is naturally a source of calcium. Vitamin D is present in meaningful amounts when the milk has been fortified, so check the product label.
Are Eggs High In Calcium?
Eggs are not a major calcium source. They can contribute vitamin D, particularly through the yolk, along with protein and other nutrients.
Can Vegetarians Get Vitamin D And Calcium From Food?
Yes. Vegetarian diets can include dairy foods, eggs, and appropriately fortified plant-based foods. The available amounts depend on the specific foods and products chosen.
