Incorporating Calcium and Vitamin D Into Your Diet
In last week’s blog post, we reviewed the role of both calcium and vitamin D in our diet and how each affects our overall health and well-being. While calcium is vital for things such as bone health, neurotransmitter release, muscle contraction, and blood clotting, vitamin D is needed to promote the absorption of calcium and regulate the immune system. Now that you know the overall importance of each of these micronutrients, let’s get into ways to actually incorporate them into your diet!
When looking at sources of calcium, most people only associate calcium with dairy products. While dairy products such as milk, cheese, and yogurt are typically great sources of calcium, there are other foods that are non-dairy that also contain calcium! This is important for people who may have lactose intolerance, vegans, or people who choose not to have dairy! With the growing number of people who do not consume dairy, more plant-based alternatives such as almond milk and tofu have also become fortified with calcium. Other sources include leafy green vegetables like kale and broccoli, nuts and seeds, and fortified foods such as orange juice and cereals.
As for vitamin D, some food sources that contain vitamin D include fatty fish like salmon and tuna, egg yolks, fortified dairy products such as milk and yogurt, and fortified plant-based alternatives like soy milk. However, consuming food is not the only way to reach your daily vitamin D goals! Spending time in the sun can help the body produce vitamin D naturally, so try to get in the sunshine when the weather allows it!
For both calcium and vitamin D, you can also reach your daily goals through the use of supplements in either a multivitamin form or individual vitamin D and calcium supplements. However, supplements should not be fully relied on to meet your nutrient goals; they are meant to be an addition to the nutrients that you consume. Consuming a well-balanced diet that is full of variety is the best way to reach your micronutrient targets. Want more information on micronutrients? Schedule a complimentary call with one of our Ready Steps registered dietitians here!