Hello viewers. Welcome back to KNOWHOW. In today’s videos, we’ll tell you about 9 foods high in calcium and vitamin d.
Do you often feel cramps and back pain while sitting or standing? If yes, you might be suffering from Calcium deficiency. As you might already know, calcium is essential for strong and healthy bones, but did you know that calcium is also needed to ensure that your blood clots properly, and that your heart beats rhythmically.
But if we tell you about foods that are high in calcium only, there’s no point, because calcium is absorbed by the body in the presence of vitamin d. If there’s not vitamin d, no calcium will be absorbed, no matter how much of it is present in excess.
For a normal adult, the amount of calcium that is required daily is 1000 milligrams, whereas vitamin d requirement ranges from 400-800 international units.
So in today’s video, we are going to share 9 foods rich in Calcium and Vitamin D. Not only the foods, but we’ll also tell you how much of them you need to eat in order to meet your daily requirement of calcium and vitamin d.
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⏰ TIMESTAMPS
Intro 0:00
1. Cheese 1:15
2. Yogurt 2:24
3. Salmon 3:23
4. Beans and lentils 4:35
5. Almonds 5:22
6. Green Leafy Vegetables 6:14
7. Fruits 7:17
8. Egg Yolk 7:54
9: Milk 8:36
Conclusion 9:17
📝SUMMARY
1. Cheese
Cheese is a great source of calcium, fat, and protein. A 100 grams of cheese contains a whopping 700 mg of calcium. Like calcium, vitamin d isn’t present in such a high quantity in cheese. A 100 gram of cheese has only 24 international units.
2. Yogurt
For calcium and vitamin d, 100 grams of yogurt contains 110 mg of calcium and almost 80 international units of vitamin d.
3. Salmon
Salmon is a good source of calcium and especially vitamin D. A 100 gram of it contains only 9mg calcium, while the amount of vitamin d in 100 grams of this fish is almost 526 international units. So a 100 grams serving of this fish is enough to take care of all the vitamin d requirements of your body.
4. Beans and lentils
While beans and lentils are rich in calcium, the amount of vitamin d present in it is almost negligible. A 100 grams serving of beans and lentils contain 113 mg of calcium. But, you’ll need to mix it with other foods to fulfill your vitamin d requirement.
5. Almonds
Of all nuts, almonds are among the highest in calcium, where one ounce of almonds, or about 22 nuts, delivers 8% of the Calcium required by the body. Similarly, one ounce of almonds contains almost 100 international units of vitamin d, which is almost equal to what some vitamin d pills provide.
6. Green Leafy Vegetables
Greens that are high in calcium include collard greens, spinach, and kale. For instance, one cup full of cooked collard greens has almost 266 mg of calcium. While spinach might not be good for calcium, but it contains a decent amount of vitamin d. A 100 grams serving of spinach can fulfill 8% of your daily vitamin d requirement.
7. Fruits
After all the foods and vegetables, let’s talk about some of the fruits high in calcium and vitamin d. Orange juice is almost everyone’s favorite beverage high in antioxidants and micronutrients like vitamin D, folate, calcium, and potassium. Study shows that one glass of orange juice contains 349mg of Calcium, which is almost half of what the body requires in a day.
8. Egg Yolk
A 100 grams serving of boiled egg contains 50 mg of calcium and almost 100 international units of vitamin d. Now the amount of calcium and vitamin d might not be enormous in eggs, but we recommend consuming at least two boiled eggs a day because they contain so many other nutrients especially proteins.
9. Milk
A glass of milk which is roughly 250 milliliters, contains 300 mg of calcium. Now that’s more than a quarter of what we need per day. The amount of vitamin d isn’t much in milk, but it’s just enough to help absorb all the calcium that was present in the milk. So, we recommend adding at least one glass of milk to your daily diet.
Conclusion
So these were all the foods rich in Calcium and vitamin D. According to a recent survey, out of 330 million people living in America alone, only 30 million have an optimum amount of calcium in their body. Similarly, almost 40% of adults in America suffer from vitamin d deficiency. So, incorporate all the foods we told you about, in your diet. You can easily meet your calcium and vitamin D needs by eating from the list of foods in this video.
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