Calcium rich diet helps to maintain bone density and health of the entire body. But it is important to get enough vitamin D too. It is essential for calcium absorption. Vitamin D is also related to bone strength, muscle tone and strength. That’s why, for our healthy diet, we have to eat foods high in calcium and vitamin D.
Blood, heart, kidney, muscle, nervous, hormonal and digestive system depend on the calcium balance in the body. Well balanced diet also reduces the risk of bone demineralization.
Several factors can affect the absorption of calcium from the body. Vitamins A, D and C support the normal passage of calcium through the cell membrane. Moderate protein also helps the calcium absorption.
Which are foods high in calcium and vitamin d ?
A list of foods high in calcium and vitamin d
Foods high in calcium
There are many foods high in calcium, especially dairy products and some vegetables. Some examples are:
- Milk and dairy products such as cheese, especially hard cheese
- Spinach
- Kale
- Okra
- Broccoli
- Soybeans
- White beans
- Fish – sardines, salmon, perch, trout are great examples of foods high in calcium and vitamin d
- Foods fortified with calcium, such as orange juice, oatmeal and cereal
Foods with vitamin D
Vitamin D is a fat-soluble vitamin. There are not many foods with vitamin d. Vitamin D is essential for a number of processes in the body, and for the prevention of rickets. Examples of foods high in vitamin D are:
- Liver
- Eggs
- Soy milk
- Bovine kidney
- Cheese
- Clams
- Foods fortified with vitamin D – some dairy products, orange juice, soy milk and cereal.
- Fish – herring, catfish are great examples of foods high in calcium and vitamin d
Vitamin D, along with calcium and magnesium are important for forming bones. It is also important for the absorption of calcium and phosphorus. His other functions in the body include support the immune system and cell regulation.
Deficiency of calcium and vitamin D is associated with many diseases, such as depression, autism, tendency to weight gain, acne, rickets, arthritis, asthma, cardiovascular and kidney disease, Alzheimer’s disease, multiple sclerosis, cancer, breast cancer, osteoporosis and more.
