When you are told to drink your milk, eat your greens, or go out in the morning sun, you should do it. Any one of these activities will definitely help you with your daily allowances of calcium and vitamin D (choecalciferol). As you may know, calcium is responsible for strong bones and teeth; proper nerve function; efficient secretion of enzymes and hormones; and good contraction of muscles. Vitamin D makes the effective absorption of calcium in your body. It prevents cancer. It is also important for maintaining mental, bone, and cardiovascular health.
If you are deficient in calcium, you experience cramps in muscles, lethargy, convulsions, numbness of toes and fingers, arrhythmia, and appetite loss. It is vita for you to take 1000 milligrams of calcium everyday. If you are vitamin D deficient, It is recommended for people 31-50 years old, 5 mcg or 200 IU (international units) is the recommended allowance everyday. Above 50 years old, 10 micrograms or 400 IU (international units) is recommended. You should be familiar with the list of foods rich in calcium and vitamin D.
Here are the healthy sources of calcium:
1. Herbs (dried)
Dried herbs belong to the list of foods rich in calcium and vitamin D. Just adding a little of them in what you cook could really help you get your daily calcium allowances. A tablespoon of dried tops, celery seeds, thyme, dill,Â marjoram, rosemary, sage, oregano, sisymbrium, poppy seeds, spearmint, chervil, parsley,Â and basil could give you 21- 2,132 milligrams of calcium everyday.
Various cheeses also belong to the list of foods rich in calcium and vitamin D. Cheeses like romano, parmesan, gruyere, cheddar, swiss, mozzarella,Â provolone, and hard goat cheese, could really provide you with your daily calcium allowance.
3. Sesame seeds
Included in the list of foods rich in calcium and vitamin D are sesame seeds. Either roasted or dried, you could obtain calcium from these tiny seeds. You could also get this nutrient from sesame seeds even if it is made into tahini or sesame butter.
6. Flax seeds
Flax seeds are also known for their Omega 3 fatty acids but they are still in the list of foods rich in calcium and vitamin D. Remember that it is the flax seed and not the flax seed oil that had the calcium you need.
8. Green leafy vegetables
9. Brazil nuts
Vitamin D sources are the following:
1. Animal products
2. Soy products
3. Whole grain products
4. Orange juice
5. Fortified products
Milk, milk products could either be Â fortified with vitamin D or fortifies for more potency. Fortified ow-fat milk has Â 248 IU of vitamin D; and fortified non-fat milk has 241 international units of vitamin D.
7. Unfortified dairy products
8. Fish meat
9. Supplements and breastmilk
Consult your doctor for any change in your diet so that you may know the products in the list of foods rich in calcium and vitamin D are applicable to your health condition.