“Top Foods for Calcium and Vitamin D”.

Calcium and Vitamin D plays an important role in building your muscles and bones strong including your heart when you are young and later keep them strong and healthy during older age and protects against possible breaks. Therefore, calcium and vitamin D are the most vital and essential nutrients for bone and muscle health.

We should focus on the foods we consume on a daily basis as they are the best source of vitamins, minerals and other vital nutrients to keep our body healthy.

Vitamin D helps in protecting your bones by helping your body absorb calcium and supporting muscles to protect or avoid falls. The sources of vitamin D is sunlight, food and supplements.

Vitamin D-Rich Food Sources:

1. Salmon: It is a fatty fish which is a good source of vitamin D, rich in protein, omega-3 fatty acids, B vitamins, potassium and reduces the risk of heart disease.

2. Canned Tuna: It contains high-quality protein, fat-free and contains essential amino acids which are required for growth and maintenance of lean muscle tissue. Also, it is a good source of heart-healthy omega-3 fatty acids.

3. Cod Liver Oil: It is rich in vitamin D and A, helps in reducing inflammation and lower blood pressure.

4. Oysters: They are type clam that lives in saltwater and rich in protein, low-calorie, fat-free & contains all the essential nutrients.

5. Egg yolks: They are a good source of vitamin D, folate and vitamin B12. It contains tryptophan & tyrosine and amino acids, help prevent heart diseases.

6. Mushrooms: They contain essential nutrients which are rich in protein and fibre. As they produce vitamin D12 which helps increase blood levels of vitamin D.

7. Fortified Foods: Some foods that do not contain natural vitamin D are fortified with the nutrients present in cow’s milk, soy milk, orange juice, cereal and oatmeal.

8. Other vitamin D rich foods are Shrimp, Herring and Sardines

Calcium is a mineral which is essential for muscle contraction, transmitting messages through the nerves, the release of hormones and blood clotting. About 99% of calcium present in our body is in bones and teeth, which is a required nutrient for development, growth and maintaining healthy bone.

Calcium-Rich Food Sources:

1. Beans and Lentils: They are a rich source of proteins, fibre and micronutrients to our body. Beans and lentils regulate memory and brain function, boosts iron content, helps in weight loss, reduces risk of heart disease and cancer.

2. Yogurt: A cup of yogurt is good for health as it an excellent source of protein and vitamin — B12.

3. Sardines and Canned Salmon: It contains a high level of protein and omega-3 fatty acids that are a vital need for your health and well-being. It is good for your heart, brain and skin.

4. Almonds: They are highest in calcium, contain healthy fats, protein, magnesium and vitamin — E. Almonds can lower cholesterol level and blood pressure levels.

5. Cheese — It is a good source of protein, fat and calcium. As it contains a lot of vitamin A and vitamin B12 along with zinc, phosphorus, and riboflavin. Also, cheese can prevent osteoporosis, helps you build muscle and benefits your immune system.

6. Seeds: They are an extremely nutritious and great source of fibre content which can help reduce blood sugar, cholesterol and blood pressure.

7. Leafy greens: Some dark, leafy greens like spinach, kale, turnips, and collard greens are healthy and high in calcium, minerals, fibre and low in calories.

8. Other calcium-rich foods are fortified foods, Amaranth, Edamame and Tofu, Fortified Drinks, Figs, Milk, Soybeans and Enriched bread, grains, and waffles.

It is important to consume calcium and vitamin D foods for a balanced diet and various health benefits.