vitamin d fruits and vegetables list


The best thanks to get more calcium is from your diet. you almost certainly already know that dairy products -- like milk, cheese, and yogurt -- provide calcium. Other foods that are high in calcium include:


  • Spinach
  • Kale
  • Okra
  • Collards
  • Soybeans
  • White beans
  • Some fish, like sardines, salmon, perch, and rainbow trout
  • Foods that are calcium-fortified, like some fruit juice , oatmeal, and breakfast cereal
  • Foods that provide vitamin D include:


Fatty fish, like tuna, mackerel, and salmon
Foods fortified with vitamin D , like some dairy products, fruit juice , soy milk, and cereals

  • Beef liver
  • Cheese
  • Egg yolks

To get vitamin D from food, fish may be a good option. Three ounces of cooked salmon has quite 450 international units (IU).

How Much does one Need?
Here's what proportion calcium and vitamin D you would like a day , consistent with the Institute of drugs .

        Calcium


  • Children 1-3 years old: 700 milligrams (mg)
  • Children 4-8 years old: 1,000 mg
  • Children 9-18 years old: 1,300 mg
  • Adults 19-50: 1,000 mg
  • Women 51 to 70: 1,200 mg
  • Men 51 to 70: 1,000 mg
  • Women and men 71 and over: 1,200 mg

      Vitamin D


  • Age 1-70: 600 IU
  • Age 71 and older: 800 IU


Your doctor may recommend higher levels of calcium and vitamin D , especially if you are not getting enough of them or are in danger for osteoporosis.

Post a Comment

أحدث أقدم