Herbal Household Remedies

Calcium and vitamin D are essential in our diet and not so easy to get unless you eat and drink a lot of dairy products.  So have a look at the information provided by the source below, and re-think your shopping list.  If you have difficulties getting enough vitamin D and calcium via foods, especially in the winter time, you might want to consider Nature Made Calcium Tablets with Vitamin D, 500 mg, 300-Count Bottles (Pack of 2) as a supplement to your diet.

Via: BC HealthFile

What is calcium and vitamin D?

Calcium is one of the many minerals that you need to be healthy. Calcium is very important to ensure strong, healthy bones and teeth. It also helps muscles and nerves to work properly. In addition, calcium may help you to manage your weight and blood pressure, and play a role in preventing colon cancer. Vitamin D helps you to absorb and use calcium and has other health benefits.

How much calcium and vitamin D do I need?

Recommended Calcium Intake
Age (Male and Female)
0-6 months 210 mg/day
7-12 months 270 mg/day
1-3 years 500 mg/day
4-8 years 800 mg/day
9-18 years 1300 mg/day
19-50 years 1000 mg/day
Over 50 years 1200 mg/day

Recommended Vitamin D Intake

Age (Male and Female)
0-1 year 400 IU/day
1-50 years 200 IU/day
51-70 years 400 IU/day
Over 70 years 600 IU/day

People with osteoporosis may need more calcium and vitamin D. Check with your doctor.

What foods contain calcium?

Breastfeeding is the best way to meet your baby’s calcium needs. Infant formula provides calcium for babies who cannot be breastfed.

Dairy foods are very high in calcium, especially milk, yogurt and cheese. Other good sources include calcium-enriched orange juice, rice beverages, and soy beverages. For more information, see Food Sources of Calcium below.

What foods contain vitamin D?

There are only a few food sources of vitamin D. Good sources of vitamin D are fortified foods and beverages like milk, soy drinks, and margarine. Check the labels on these foods. Fish, liver, and egg yolk are the only foods that naturally contain vitamin D.

If you do not eat vitamin D rich foods often, you may want to consider taking a vitamin D supplement. Most multiple vitamin supplements contain vitamin D. Breastfed babies under 1 year of age need 400 IU of vitamin D from a supplement each day. People over 50 need extra vitamin D and should take 400 IU from a supplement each day.

More Information and Lists of Calcium and Vitamin D Sources