Top Foods for Calcium and Vitamin D

https://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods

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:

SpinachKaleOkraCollardsSoybeansWhite beansSome fish, like sardines, salmon, perch, and rainbow troutFoods 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 salmonFoods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cerealsBeef liverCheeseEgg yolks

To get vitamin D from food, fish is a good option. Three ounces of cooked salmon has more than 450 international units (IU).

How Much Do You Need?

Here's how much calcium and vitamin D you need every day, according to the Institute of Medicine.

Calcium

Children 1-3 years old: 700 milligrams (mg)

Children 4-8 years old: 1,000 mg

Children 9-18 years old: 1,300 mg

Adults 19-50: 1,000 mg

Women 51 to 70: 1,200 mg

Men 51 to 70: 1,000 mg

Women and men 71 and over: 1,200 mg

Vitamin D

Age 1-70: 600 IU

Age 71 and older: 800 IU

Your doctor may recommend higher levels of calcium and vitamin D, especially if you aren't getting enough of them or are at risk for osteoporosis