Why I need calcium and vitamins


Food Sources of Calcium and Vitamins. 

Why do I need calcium and vitamin D?




Calcium is one of the building blocks of strong bones. We need to eat foods with calcium throughout our lives because our bones are always being broken down and rebuilt.
Your body needs vitamin D to help absorb calcium. Vitamin D also has other roles in the body and may help to prevent or manage some chronic diseases.

How much calcium and vitamin D do I need?

Recommended amount of calcium per day:
AgeMaleFemale
0 to 6 months200 mg200 mg
7 to 12 months260 mg260 mg
1 to 3 years700 mg700 mg
4 to 8 years1000 mg1000 mg
9 to 18 years1300 mg1300 mg
19 to 50 years1000 mg1000 mg
51 to 70 years1000 mg1200 mg
Over 70 years1200 mg1200 mg
mg = milligram
Recommended amount of vitamin D per day:
AgeMaleFemale
0 to 1 year400 IU400 IU
1 to 70 years600 IU600 IU
Over 70 years800 IU800 IU
IU = International Units
People who take certain medications or have specific medical conditions, such as osteoporosis, may have different calcium or vitamin D needs and should speak with their health care provider.

Which foods contain calcium?

Calcium is found in varied amounts in lots of different foods. Foods that are highest in calcium include milk, fortified soy beverage, yogurt and tofu made with calcium sulfate. Nuts, seeds, legumes and greens are also sources of calcium. For foods that have a label, calcium is listed in percent daily value (%DV). Foods with 15% or higher of the daily value have a lot of calcium in them.

Which foods contain vitamin D?

Only a few foods contain vitamin D naturally include fish, liver and egg yolk. Most of the vitamin D in our diet comes from foods with added vitamin D. In Canada, vitamin D must be added to cow milk and margarine. Other foods like yogurt and soy beverage may also have added vitamin D. Check the percent daily value (%DV) on the label to see if a food contains vitamin D and how much. Foods with 15% or higher of the daily value have a lot of vitamin D.

Should I take supplements?

Use the Food Sources tables below to find out how much calcium and vitamin D you are getting. If you are not getting enough, try adding more food sources to your diet. If you find it hard to get enough from food, you can take a supplement to help meet your needs. Talk to your health care provider if you have questions about the right type or amount of supplement that’s best for you.
There are 2 groups who should take a vitamin D supplement of 400 IU daily to help meet their needs:
  • Infants and young children who are breastfed, or breastfed and given some infant formula
  • Adults older than 50 years of age

Food Sources of Vitamin D

FoodServing SizeAmount of vitamin D
Egg yolk, cooked1egg32 IU
Herring, Atlantic, cooked75 g161 IU
Mackerel, Atlantic, cooked75 g78 IU
Margarine10 mL60 IU
Milk250 mL103 IU
Salmon, Atlantic, wild, cooked75 g245 IU
Salmon, chum, canned75 g202 IU
Salmon, pink, canned75 g435 IU
Salmon, sockeye, canned75 g557 IU
Sardines, Atlantic, canned75 g70 IU
Soy beverage, unsweetened, fortified250 mL87 IU
Trout, cooked75 g148 IU
Tuna, bluefin, cooked75 g219 IU
Tuna, canned, light75 g36 IU
Tuna, yellowfin (albacore, ahi), cooked75 g106 IU

Food Sources of Calcium

FoodServing SizeAmount of Calcium
Milk and milk products
Buttermilk250 mL (1 c)300 mg
Cheese, hard50 g370 mg*
Cottage cheese, 1%250 mL (1 c)146 mg
Kefir250 mL (1 c)267 mg
Milk, evaporated125 mL (1/2 c)367 mg
Milk, whole, 2%, 1%, skim250 mL (1 c)291 to 316 mg
Yogurt175 g (3/4 c)272 mg*
Nuts, seeds and legumes
Almond butter30 mL (2 tbsp)113 mg
Almonds, dry roasted60 mL (1/4 c)94 mg
Black beans, cooked175 mL (3/4 c)34 mg
Chickpeas, cooked175 mL (3/4 c)59 mg
Navy beans, cooked175 mL (3/4 c)93 mg
Pinto beans, cooked175 mL (3/4 c)58 mg
Sesame seeds kernels, dried60 mL (1/4 c)23 mg
Tahini (sesame seed butter)30 mL (2 tbsp)130 mg
White beans, cooked175 mL (3/4 c)119 mg
Soy foods and beverages
Soy beverage, unsweetened, fortified250 mL (1 c)318 mg
Soy beverage, unsweetened, regular250 mL (1 c)65 mg
Soybean, curd cheese150 g282 mg
Tempeh, cooked150 g144 mg
Tofu, made with calcium sulphate150 g525 mg
Vegetables and fruit
Broccoli, boiled, drained125 mL (1/2 c)33 mg
Chinese broccoli/gai lan, cooked125 mL (1/2 c)46 mg
Chinese cabbage/bok choy, boiled, drained125 mL (1/2 c)84 mg
Kale, boiled, drained125 mL (1/2 c)49 mg
Mustard greens, boiled, drained125 mL (1/2 c)87 mg
Okra, boiled, drained125 mL (1/2 c)65 mg
Orange1 medium52 mg
Turnip greens, boiled, drained125 mL (1/2 c)104 mg
Other
Blackstrap molasses15 mL (1 tbsp)179 mg
Dried fish, smelt35 g560 mg
Salmon, pink, canned with bones75 g212 mg
Sardines, Atlantic canned with bones75 g286 mg
Seaweed (agar), dry125 mL (1/2 c)50 mg
Seaweed, wakame, raw125 mL (1/2 c)63 mg
mL = milliliter, g = gram, c = cup, tbsp = tablespoon, mg = milligram
*calcium content may vary, check the label

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