Healthy Foods and Vitamins

Where are Calcium and Vitamin D Found

Calcium and Vitamin D

Calcium is an essential chemical element for the human body, and it is the most abundant mineral within it, knowing that it has an important role in the health of the body.

He needs it in specific quantities; To build bones , maintain them, and maintain proper communication between the brain and the rest of the body.

Where are calcium and vitamin D found

It is worth noting that it can be obtained from food, or from taking nutritional supplements, or food products fortified with calcium.

As for vitamin D: it is a steroid hormone. hormone, which the body produces from cholesterol when the skin is exposed to sunlight, and exposure to the sun is usually insufficient;

Therefore, it must be taken from food sources that are considered limited, or nutritional supplements . It is also classified as a fat-soluble vitamin. It should be noted that there are two main types of vitamin D:

The first is vitamin D3, which is found in animal foods, such as fatty fish and egg yolks, and the second is vitamin D2, which is found in some types of mushrooms. It is worth noting that vitamin D helps the body absorb calcium. It is often added to calcium supplements; This is to stimulate the production of proteins that contribute to calcium absorption.

Sources of Calcium and Vitamin D

Calcium is found in many dairy products, vegetables, and other foods, and the following are its most important food sources:

Milk and yogurt: Milk and yogurt are among the most important sources of calcium . One cup of plain yogurt provides the body with the equivalent of 30% of the daily need for calcium, while low-fat yogurt contains a greater percentage of calcium. As for milk, one cup of cow’s milk contains (276-352) mg of calcium. This difference is due to the type of milk. It may be whole or skimmed.

Cheese: Most types of cheese are good sources of calcium, noting that 28 grams of Parmesan contains 331 mg of it, and therefore cheeses are considered one of the richest sources of calcium, and it is worth noting that the body absorbs calcium from dairy products more easily than from other sources. Vegetarianism.

Seeds: Some types of seeds contain a high percentage of calcium, such as: poppy seeds , chia, sesame, and celery. A tablespoon of poppy seeds contains 126 mg of calcium. These seeds also contain many other elements that are beneficial to the health of the body, such as proteins and beneficial fats.

Sardines and canned salmon: Sardines and canned salmon are good sources of calcium. This is because their bones are edible, and 92 grams of sardines contain 35% of the body’s daily need of this element. As for canned salmon; An amount of 85 grams of it provides 21% of the body’s daily need for calcium.

Beans and lentils: Beans and lentils are characterized by their high content of proteins, fiber, and many nutrients, and they also contain good amounts of calcium.

One cup of cooked white beans contains 13% of the body’s daily need for calcium, while the content of lentils and other types of beans ranges between 4-6% of the daily need for one cup.

Almonds: Almonds contain healthy fats, magnesium , manganese, and vitamin E. They are also considered one of the richest nuts in calcium. 22 tablets contain 8% of the body’s need for calcium.

Some green leafy vegetables: Dark green leafy vegetables are important healthy foods, and some types of them contain calcium, such as: spinach, curly cabbage, and collard greens. One cup of cooked green cabbage contains 25% of the daily need for calcium.

It is worth noting that some of these vegetables, such as spinach , for example, contain oxalates, which bind to calcium and cause a reduction in its availability in the body.

Dried figs: Dried figs are characterized by their high calcium content compared to other dried fruits , as 28 grams of them provide approximately 5% of the body’s daily need for calcium.

Fortified foods and drinks: Calcium can be taken from foods fortified with it, such as some types of fortified cereals, the calcium content in one serving of which can reach 100% of the body’s need, in addition to milk substitute drinks fortified with calcium. One cup of fortified soy milk contains 30% of the body’s need, in addition to many other fortified foods, such as biscuits , orange juice, and some types of bread.

Tofu and edamame beans: Tofu is a rich source of calcium. Half a cup of it contains 86% of the body’s daily need for calcium, while one cup of edamame beans provides 10% of the body’s need for it.

Vitamin D Sources

Some food sources contain vitamin D, and the following are the most important foods that contain a high percentage of this vitamin:

Salmon: Salmon is a fatty fish rich in vitamin D. As 100 grams of it contain (361-685) international units of vitamin D, it is worth noting that wild salmon contains vitamin D in a greater quantity than that found in farmed fish.

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I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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