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

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