Calcium and vitamin D are essential nutrients that play a crucial role in maintaining the health of our bones and teeth.

Calcium is responsible for giving our bones their strength and structure, while vitamin D helps our bodies absorb calcium efficiently. Without an adequate intake of these nutrients, we may be at risk of developing conditions like osteoporosis, which can lead to weakened bones and increased susceptibility to fractures.

While dairy products like milk, yogurt, and cheese are well-known sources of calcium and vitamin D, they may not be suitable for individuals who are lactose intolerant or follow a vegan diet.

However, there are many other surprising items that can provide you with your daily dose of calcium and vitamin D.

1. Leafy Green Vegetables

Leafy green vegetables such as kale, spinach, and collard greens are not only packed with nutrients like iron and fiber but are also excellent sources of calcium.

Just one cup of cooked kale contains around 180 milligrams of calcium, which makes up around 20% of your recommended daily intake. Incorporating these vegetables into your salads, stir-fries, or smoothies can be a simple and delicious way to amp up your calcium intake.

2. Almonds

Almonds are not only a healthy snack but also a great source of calcium and vitamin D. Just one ounce of almonds contains approximately 75 milligrams of calcium.

Additionally, almonds are rich in healthy fats, fiber, and protein, making them a nutritious option for those looking to boost their calcium levels. You can enjoy almonds as a standalone snack or incorporate them into your meals and desserts for an added crunch.

3. Canned Fish with Bones

Canned fish like salmon and sardines, when consumed with their bones, are excellent sources of both calcium and vitamin D. These fish are unique because their bones are soft and can be consumed safely.

Just 3 ounces of canned salmon can provide you with around 180 milligrams of calcium and a substantial amount of vitamin D. Including canned fish in salads, sandwiches, or sushi rolls can help you meet your daily calcium and vitamin D requirements.

4. Soy Products

Soy products such as tofu, soy milk, and edamame are popular among those following a plant-based diet. They are not only rich in protein but also contain high levels of calcium and vitamin D.

Many brands fortify their soy products to increase their nutrient content, making them even better sources of calcium and vitamin D. Adding tofu to stir-fries, enjoying a glass of fortified soy milk, or snacking on edamame can be effective ways to boost your calcium and vitamin D intake.

5. Fortified Plant-Based Milk Alternatives

If you are avoiding dairy milk, there are various plant-based milk alternatives available that are fortified with calcium and vitamin D.

These products, such as almond milk, coconut milk, and oat milk, provide a similar creaminess and taste while offering the bone-strengthening benefits of calcium and vitamin D. Sip these beverages on their own, use them in smoothies, or pour them over your favorite cereal to get your daily dose of these essential nutrients.

6. Orange Juice

You may be surprised to learn that some brands of orange juice are fortified with both calcium and vitamin D. The natural acidity of oranges helps dissolve the added calcium, resulting in a refreshing drink that provides you with essential nutrients.

One cup of fortified orange juice can contain up to 350 milligrams of calcium, which is a significant portion of your recommended daily intake. Enjoying a glass of this fortified juice alongside your breakfast can be an effortless way to ensure you’re meeting your calcium and vitamin D needs.

7. Chia Seeds

Chia seeds, which have gained popularity as a superfood in recent years, are not only rich in omega-3 fatty acids and fiber but also contain a good amount of calcium.

Two tablespoons of chia seeds provide you with approximately 177 milligrams of calcium, helping you work toward your recommended daily intake. You can add chia seeds to your smoothies, sprinkle them over yogurt or oatmeal, or even create delicious chia seed puddings to incorporate this nutrient-dense food into your diet.

8. Sunlight

While not an item to consume, sunlight plays a critical role in our bodies’ ability to produce vitamin D. Spending time outdoors in the sun allows our skin to absorb UVB rays, which then trigger the synthesis of vitamin D.

Just a few minutes of sun exposure on our face, arms, and legs a few times per week can help us meet our vitamin D requirements. However, it’s important to balance sun exposure to protect our skin from harmful UV radiation.

It may be necessary to discuss sun exposure recommendations with a healthcare professional, as they can vary based on factors like your location and skin type.

9. White Beans

White beans, including cannellini beans and navy beans, are not only versatile and filling but also a great source of calcium. One cup of cooked white beans contains approximately 175 milligrams of calcium, helping you reach your daily intake goals.

These beans are also high in fiber and protein, making them an excellent addition to soups, stews, salads, and even homemade veggie burgers. Including white beans in your diet can contribute to a higher calcium intake and support bone health.

10. Dark Chocolate

Yes, you read it correctly – dark chocolate can be a surprising source of both calcium and vitamin D. Just one ounce of dark chocolate with 70-85% cocoa contains around 63 milligrams of calcium.

Additionally, some brands of dark chocolate may be fortified with vitamin D, enhancing its nutritional value. While it’s essential to consume dark chocolate in moderation due to its calorie content, incorporating a small portion into your diet as an occasional treat can provide you with a delicious way to boost your calcium and vitamin D levels.

In Summary

Ensuring an adequate intake of calcium and vitamin D is crucial for maintaining strong and healthy bones.

While dairy products are commonly associated with these nutrients, there are numerous other surprising sources that can fulfill your daily requirements.

Incorporating leafy green vegetables, almonds, canned fish with bones, soy products, fortified plant-based milk alternatives, orange juice, chia seeds, sunlight, white beans, and even dark chocolate into your diet can help you achieve your calcium and vitamin D goals. Experiment with these diverse options and find your favorites to promote excellent bone health.