Food Rich in Calcium and Vitamin D
Sources of Vitamin D1
Most people meet some of their vitamin D needs through sunlight exposure.
|
Source |
Amount of Vitamin D (IU) |
|
Cod liver oil (1 table spoon) |
1360 |
|
Salmon fish (85g) |
447 |
|
Tuna fish (85 g) |
154 |
|
Milk (1 cup) |
11-124 |
|
Egg yolk (1 large) |
41 |
Sources of Calcium2
|
Sources |
Amount of Calcium (mg) |
|
Milk and Milk Products |
|
|
Cow milk (250 ml) |
300 |
|
Buffalo (250 ml) |
525 |
|
Khoya (25 g) |
239 |
|
Cheese Slice (20g) |
158 |
|
Curd (Cow milk ) (1 bowl) |
149 |
|
Animal Products |
|
|
Rohu fish |
160 |
|
Pulses |
|
|
Ragi (Nachni)(25 g) |
75 |
|
Whole Bengal gram (Kale chane ) (25 g) |
72 |
|
Red bean (rajma (25 g) |
65 |
|
Soyabean (25g) |
60 |
|
Green Leafy Vegetables |
|
|
Chaulai (1 bowl) |
397 |
|
Fenugreek (Meethi (1 bowl) |
395 |
|
Sarse (1 bowl) |
155 |
|
Bathua (1 bowl ) |
150 |
|
Dry Fruits and Seeds |
|
|
Dried Figs ( Anjeer) (5 whole) |
95 |
|
Gingelly seed (Til) |
363 |
References
1. Adapted from National Institute of Health,2016 & J Midlife Health 2013;4(2):107-26
2. J Midlife Health. 2013 4(2); 107-26
