Sources of Vitamin D and Calcium

Vitamin D is made in the body through exposure to the sun and research shows that natural sources of vitamin D include:

Fish liver oils, such as cod liver oil, 1Tbs. (15mL) provides 1,360IU

Fatty fish species, such as:

Herring, 85g (3oz) provides 1383IU

Catfish, 85g (3oz) provides 425IU

Salmon, cooked, 3.5oz provides 360IU

Mackerel, cooked, 3.5oz, 345 IU

Sardines, canned in oil, drained, 1.75oz, 250IU

Tuna, canned in oil, 3oz, 200IU

Eel, cooked, 3.5oz, 200IU

Mushrooms provide over 2700IU per serving (approx. 3oz or 1/2 cup) of vitamin D₂, if exposed to just 5 minutes of UV light after being harvested; this is one of a few natural food-based sources of vitamin D for vegans.

· One whole egg, 20IU

Dietary Sources of Calcium:

According to the Agricultural Handbook, U.S. Department of Agriculture, the 25 major food sources of calcium, are the following:

Serving Size	Food	Amount of Calcium (mg)
1 cup (8 oz)	Yogurt, plain, low-fat	415
1 cup	Yogurt, fruit, low-fat	314
1 cup	Skim milk	302
1 cup	2% milk	297
1 cup	Whole milk	291
1 oz	Swiss cheese	272
1 oz	Cheddar cheese	204
1 oz	Colby cheese	194
1 oz	American cheese	174
1 cup	Cottage cheese, low-fat	155
1	English muffin, with butter	103
1 cup	Sardines, in oil, drained	351
3 oz	Perch, cooked	117
1 cup	Tofu	260
1-1/2 cups	Chef salad	235
1	Taco	221
1	Plain hamburger, large, with bun	74
1 cup	Almonds	332
1 cup	Collard greens, chopped, cooked	357
1 cup	Kale, chopped, cooked	179
1 cup	Broccoli, cooked	94
1 cup	Kidney beans, canned	69
10 fl oz	Milk shake, vanilla	344
1 cup	Ice cream, vanilla	170
5 oz	Tapioca pudding	119

Here’s the Recommended Daily calcium and Vitamin D intake:

Calcium

Life Stage Group	Recommended Daily Calcium Intake
Women and men 9 to 18 years	1,300 mg
Women and men 19 to 50 years	1,000 mg
Women and men 51 to 70 years	1,200 mg
Women and men > 70 years	1,200 mg
Pregnant or nursing women 14 to 18 years	1,300 mg
Pregnant or nursing women 19 to 50 years	1,000 mg

Vitamin D**

Life Stage Group	Recommended Daily Vitamin D Intake
Men and women 9 to 50 years with limited sun exposure	1,300 IU
Men and women 51 to 70 years with limited sun exposure	1,000 IU
Men and women > 70 with limited sun exposure	1,300 IU

** People who spend adequate amounts of time in the sun do not need dietary vitamin D intake.