Foods Rich in Calcium and Vitamin D


Foods Rich in Calcium and Vitamin D

Calcium and vitamin D are important elements for the body, and the deficiency of these two elements leads to many problems related to bones and teeth, and we will learn about them more in this article from foods rich in calcium and vitamin D , so, dear reader, follow this article.

Foods Rich in Calcium and Vitamin D

There are many foods rich in calcium and vitamins that you should absolutely eat to prevent osteoporosis, as calcium plays a major role in maintaining the strength of bones and teeth, and vitamin D plays an important role in the absorption of calcium, which we will now do in the following paragraphs. Learn about foods rich in both.

Calcium-rich foods


Cheese is an excellent source of calcium, especially cottage cheese and Parmesan, and dairy products have some additional health benefits as they reduce the risk of certain heart diseases.


Al-Ziyadi is considered one of the best sources of calcium, as 245 grams of yogurt provides 30% of your daily calcium needs, and it is also rich in protein and many other nutrients.


Sardines are fatty fish rich in calcium. A ready-to-eat package covers about 35% of your daily calcium requirement. These fatty fish also provide high-quality omega-3 fatty acids that are good for the heart, brain, and skin. Sardines also contain small amounts. Compared to some other fish, mercury, like sardines, contains high levels of selenium, which is beneficial for the body.

cow milk

Milk is one of the best and cheapest sources of calcium. Milk contains many other nutrients such as protein and vitamin A. One cup of milk (237 ml) provides about 35% of your daily calcium needs.


Beans and lentils are legumes that are rich in calcium and also contain many other nutrients such as folic acid and zinc.

Vitamin D rich foods

salted fish

Herring is a well-known and popular fish among many people, and herring is one of the best sources of vitamin D, as one slice of it contains approximately 306 international units of vitamin D.

Cod liver oil

If you do not like fish, cod liver oil is a good choice for you because it is high in vitamin D and also high in vitamin A, and in addition, cod liver oil is rich in omega-3 fatty acids, which many people suffer from. consume lac.


Salmon is a rich source of vitamin D and contains large amounts of calcium as well as omega-3 fatty acids that are beneficial to the body.

canned tuna

Many people prefer canned tuna because of its availability in the market, its distinctive taste, ease of storage, and it is cheaper than buying fresh fish. Canned tuna also contains a good amount of vitamin D and is a good source of niacin and vitamin K.


The yolk contains a large amount of vitamin D, and while most of the protein in eggs is found in the egg white, the fats, vitamins and minerals are mainly found in the yolk, so to get vitamin D and protein, you need to eat the whole egg.

Finally, dear reader, after learning about foods rich in calcium and vitamin D collectively, you must rely on a healthy diet to meet your daily needs of vitamins in general, and calcium and vitamin D in particular. At the end of this article, we wish you good health.


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