Calcium and vitamin D are essential for your health. Are you getting enough of what you need? Many people aren't aware of this.
Vitamin D
Vitamin D is found in the following foods: Tuna, mackerel, and salmon are examples of fatty fish. Vitamin D-fortified foods, such as some dairy products, orange juice, soy milk, and cereals Beef liver Egg yolks Cheese Fish is a good source of vitamin D from food. Three ounces of cooked salmon has about 570 IU.
How Much Do You Need
Here is how much Vitamin D you need daily, according to the Institute of Medicine. Age 1-70: 600 IU Age 71 and older: 800 IU
Calcium
The best way to boost the amount of calcium in your body is through your food. Calcium is found in dairy products such as milk, cheese, and yogurt, as you undoubtedly already know. Other Calcium-rich foods include the following: Kale Soybeans Okra Spinach Collards White beans Salmon, Perch, Sardines, and Rainbow Trout.
Foods that are Calcium-fortified foods are also a great choice, such as some breakfast cereal, orange juice, and oatmeal.
How Much Do You Need
Here is how much Calcium you need daily, according to the Institute of Medicine.
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
Source: Institute of Medicine: "Dietary Reference Intakes for Calcium and vitamin D." Pelajo, C. Autoimmunity Reviews, May 2010.
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