Foods Containing Vitamin D & Calcium

Vitamin D and calcium are extremely important to the growth, development and maintenance of the bones and teeth. A deficiency in vitamin D or calcium can cause osteoporosis, weak and porous teeth, and bone degeneration. Fortunately, there are many foods that contain these necessary nutrients.

Dairy

• Dairy foods, such as milk, cheese and yogurt, contain both vitamin D and calcium. One cup of milk contains 98 IU of vitamin D and 300 mg of calcium.

Almonds

• Almonds are a great source for both vitamin D and calcium, are high in vitamin E, and make a great snack. One ounce of almonds contains 80 mg. of calcium.

Egg

• Eggs are high in vitamin D, as long as you make sure to eat the yolk. One whole egg contains 22 IU of vitamin D.

Sardines

• Sardines or kippered snacks are both high in vitamin D and calcium. Four ounces of sardines contain over 400 IU of vitamin D and 300 mg of calcium.

Tofu

• Tofu, enriched and made with calcium, is a good way for a vegan or vegetarian to get enough vitamin D and calcium. Four ounces of firm tofu contains 750 mg of calcium.