Top Foods for Calcium and Vitamin D


Calcium and vitamin D are important nutrients that are essential for maintaining healthy bones and teeth. Here are some top foods that are rich in calcium and vitamin D:

Dairy products

Milk, cheese, and yogurt are great sources of calcium and vitamin D. Choose low-fat or fat-free options to limit saturated fat and calories.

Fortified plant-based milk

Soy, almond, or oat milk that have been fortified with calcium and vitamin D can be good alternatives for those who are lactose intolerant or follow a vegan diet.

Dark leafy greens

Kale, collard greens, spinach, and turnip greens are all high in calcium. They can be eaten raw in salads or cooked in various dishes.


Tofu: Tofu is an excellent source of calcium and is often fortified with vitamin D. It can be grilled, stir-fried, or used in soups and stews.


Fatty fish

Salmon, tuna, and mackerel are rich in vitamin D. These fish can be grilled, baked, or broiled and can be enjoyed in various dishes.

Egg yolks

Egg yolks are a good source of vitamin D. They can be included in recipes or enjoyed as part of a meal.

Fortified breakfast cereals

Many breakfast cereals are fortified with calcium and vitamin D. Check the label to ensure that they contain at least 10% of the daily value for both nutrients.

Fortified orange juice

Orange juice that has been fortified with calcium and vitamin D can be a good source of these nutrients. Check the label to ensure that it is fortified.

Remember that a balanced diet that includes a variety of foods is the best way to meet your nutrient needs.