Vitamin D and Calcium

Calcium and Vitamin D help to build strong bones, help with portions of muscle movement and help nerves carry messages between brain and body. Vitamin D also helps boost the immune system.

  • We get our calcium from foods that we eat. These foods can be dairy or nondairy forms of calcium.
  • Calcium absorption is blocked by high phosphorous diets (large amounts of meat, soda), increased caffeine, cigarette smoking, low estrogen levels (adolescent girls), low Vitamin D levels.
  • Although we can get some Vitamin D from fatty fish and fortified foods, most of our Vitamin D comes from sunlight..
  • The sunlight has to be direct. This means that it cannot be sunlight through a window, cloudy or shady areas. Sunblock and darker skins also repel most of the sunlight..
Age Daily Recommended Intake
0-12 months 400 IU
1-3 years 800 IU
4-18 years 1000-2000 IU
Age Fiber (grams)
Greater than 5 months 200 mg
6-11 months 260 mg
1-3 years 700 mg
4-8 years 1000 mg
9-18 years 1300 mg

Dietray Sources of Vitamin D

Food International Units per Serving Food International Units per Serving
Cod Liver Oil (1 tbsp) 1360 IU Egg (yolk) (1 large) 41 IU
Swordfish, cooked (3 oz) 566 IU Cheddar Cheese (1.5 oz) 10 IU
Salmon (sockeye), cooked (3 oz) 447 IU Milk, vitamin D fortified (1 cup) 115-124 IU
Tuna fish, canned in water, drained (3 oz) 1360 IU Orange Juice, vitamin D fortified (1 cup) 41 IU

Dietary Sources of Calcium

Food Milligrams per Serving Food Milligrams per Serving
Milk (8 oz) 300 mg Almond butter (2 tbsp) 90 mg
Bok Choy (1 cup) 150 mg Fish (3 oz) 100-175 mg
Turnip Greens (1 cup) 200 mg Yogurt (8 oz) 400 mg
Cheese (1 oz) 200 mg Navy Beans (1 cup) 125 mg
Spinach (1/2 cup) 120 mg Soy Beans (1 cup) 175 mg
Almonds (1/4 cup) 90 mg Navy Beans (1 cup) 125 mg
Broccoli (1 cup) 100-140 mg Ice Cream (8 oz) 275 mg