Most people get vitamin D through sun exposure, but certain foods such as yogurt contain vitamin D. You can consume one cup of yogurt to meet the daily calcium intake. Choose yogurt that is low in fat and fortified with vitamin D.
Milk is said to be one of the drinks that provides calcium to meet daily nutritional adequacy. For those of you who want to maintain your weight, you can choose fat-free milk, besides that certain dairy products provide vitamin D which is beneficial for your body. You can meet your calcium and vitamin D needs by consuming three glasses or with dairy foods.
One ounce of cheese contains 200ml of calcium even though types of cheese have different calcium content due to the different processes used. You can choose the type of cheese that is processed (coalugated) with enzymes containing twice as much as using acids. Although it contains vitamin D but in small amounts.
4. Types of Sea Fish
Sardines that you can find in canned packages have high calcium and vitamin D. Apart from sardines, there is also salmon which is known for its lots of omega-3s and contains vitamin D. Tuna is also a source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your vitamin D needs.
Even though eggs only contain 6% of daily vitamin D for you, eggs are a fast and easy way to get vitamin D. The content of vitamin D is found in egg yolks, consume eggs in various ways to meet daily nutritional adequacy.
For those of you who love milk, you can choose spinach to get calcium. One cup of cooked spinach contains almost 25% of your daily calcium, besides that there are additional nutrients such as fiber, iron and vitamin A that are best for your health.
7. Cereals with vitamin D content
Those of you who often skip breakfast due to limited time can choose cereals with the nutrients needed for energy in the morning. When you don't have time to cook salmon or bask in the sun, cereal can be a delicious way to get vitamin D.
8. Broccoli juice
You can consume broccoli which contains vitamins K and D which are very good for maintaining bone health to help prevent osteoporosis.
Post a Comment