{"id":53471,"date":"2024-12-10T16:00:16","date_gmt":"2024-12-10T10:30:16","guid":{"rendered":"https:\/\/connect.healthkart.com\/?p=53471"},"modified":"2026-04-10T14:58:34","modified_gmt":"2026-04-10T09:28:34","slug":"calcium-and-vitamin-d-foods-and-absorption","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/","title":{"rendered":"Can Calcium and Vitamin D Foods Boost Calcium Absorption?\u00a0"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">In recent years, most people have become aware and jumped into the race to get healthier. You may be one of them and should be proud of it. Meanwhile, there are instances when you don\u2019t have the right knowledge of proper nutrient intake. Well, no worries. Let us break it to you.\u00a0<\/span><span style=\"font-weight: 400;\">There are some <a href=\"https:\/\/www.healthkart.com\/vitamins-n-supplements?navKey=CP-vit-n-sup\" target=\"_blank\" rel=\"noopener\">minerals and vitamins<\/a> that have significant dependence on each other for their absorption in your body. The best examples of this are calcium and vitamin D. To understand how these are related to each other, the signs of their deficiency, and calcium and vitamin D foods to boost calcium and vitamin absorption, read this blog.\u00a0<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/#How_are_Calcium_and_Vitamin_D_Interrelated\" >How are Calcium and Vitamin D Interrelated?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/#Signs_of_Calcium_and_Vitamin_D_Deficiency\" >Signs of Calcium and Vitamin D Deficiency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/#Recommended_Dosage_of_Calcium_by_Age\" >Recommended Dosage of Calcium by Age\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/#Vitamin_D_Sources\" >Vitamin D Sources\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/#Cod_Liver_Oil\" >Cod Liver Oil\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/#Egg_Yolks\" >Egg Yolks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/#Mushrooms\" >Mushrooms\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/#Try_These_Foods_to_Increase_Calcium_Intake\" >Try These Foods to Increase Calcium Intake<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/#Yoghurt\" >Yoghurt\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/#Lentils_and_Beans\" >Lentils and Beans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/#Almonds\" >Almonds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/#Leafy_Greens\" >Leafy Greens<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.healthkart.com\/connect\/calcium-and-vitamin-d-foods-and-absorption\/#Summing_Up\" >Summing Up<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"How_are_Calcium_and_Vitamin_D_Interrelated\"><\/span><b>How are Calcium and Vitamin D Interrelated?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We all know that calcium is a mineral that keeps our bones strong and healthy. Did you know? As per <\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/features\/bone-strength\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">WebMD<\/span><\/a><span style=\"font-weight: 400;\">, Your body doesn\u2019t absorb calcium from your food until it doesn\u2019t have enough vitamin D. Now, you must be wondering if calcium is also needed for vitamin D absorption. It\u2019s not the truth. Calcium doesn&#8217;t directly affect the absorption of vitamin D. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The right balance of both vitamins and minerals keeps your bone strength higher and prevents the chances of osteoporosis later in life.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Signs_of_Calcium_and_Vitamin_D_Deficiency\"><\/span><b>Signs of Calcium and Vitamin D Deficiency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you lack calcium and vitamin D foods, calcium deficiency is caused, as per a book published by the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430912\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Library of Medicine<\/span><\/a><span style=\"font-weight: 400;\">. This condition is called hypocalcemia. In this case, you may observe the following signs: <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain and cramps in muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Numbness in hands and legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Insomnia\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dry skin and nail<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Psoriasis\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dental issues<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Recommended_Dosage_of_Calcium_by_Age\"><\/span><b>Recommended Dosage of Calcium by Age\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">They say too much of anything is good for nothing. So, an adequate amount of calcium absorption and intake is crucial. You can check the following recommended dosage:\u00a0\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For men from 19-70 years, 1000 mg of calcium is recommended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For men older than 70 can increase their calcium intake to 1200 mg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For women aged 19-50 years, 1000 mg is the right dosage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For women older than 50 can increase calcium consumption to 1200 mg.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Vitamin_D_Sources\"><\/span><b>Vitamin D Sources\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Since calcium is dependent on vitamin D, here are some vitamin D sources:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cod_Liver_Oil\"><\/span><b>Cod Liver Oil\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cod liver oil is one of the best nutrients for vitamin D if you are not much of a fish connoisseur. Historically, this oil has proven to be effective in the treatment of psoriasis, rickets, and tuberculosis.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With an abundance of vitamin A and omega-3s, cod liver oil also plays its part in reducing body inflammation and improving your heart health.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Egg_Yolks\"><\/span><b>Egg Yolks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Though fish have a good amount of vitamin, they are not the only source of vitamin D. You can also take the benefit of egg yolks as highly nutritious food to beat vitamin D deficiency. Egg white mostly has protein content, while yolk contains vitamins, minerals, and fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you can get chicken eggs that are fostered in the sun, they have a higher amount of vitamin D. It can help you meet your daily requirements.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mushrooms\"><\/span><b>Mushrooms\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mushrooms are also among the preferred food choices for vitamin D fulfilment. It produces vitamin D2 in your body, which helps increase blood levels of vitamin D. Again, those mushrooms which are exposed to ultraviolet (UV) light have more vitamin D.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Apart from these food sources, adding<a href=\"https:\/\/www.healthkart.com\/vitamin-d?navKey=SCT-vs-vit-vitd\" target=\"_blank\" rel=\"noopener\"> vitamin D capsules<\/a> can also be a convenient option for you.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Try_These_Foods_to_Increase_Calcium_Intake\"><\/span><b>Try These Foods to Increase Calcium Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Since we all are aware of the benefits of calcium, it is important to consume calcium-rich foods the right way. So, here is a list of some foods that you can add to your plate:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yoghurt\"><\/span><b>Yoghurt\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoghurt is an excellent source of calcium and is also rich in probiotics. This bacteria promotes better immune functioning and heart health and boosts nutrient absorption. If you consume low-fat yoghurt, it has even more calcium.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you add Greek yoghurt to your diet, you get more protein content and less calcium compared to a regular one. Its consumption also helps in lowering heart disease and type 2 diabetes.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lentils_and_Beans\"><\/span><b>Lentils and Beans<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Though beans and lentils are known sources of protein, fibre, iron, zinc, magnesium, and potassium, some of their varieties can also provide you with calcium. It includes winged beans. White beans are great for lowering your cholesterol levels and mitigating the risk of developing type 2 diabetes.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Almonds\"><\/span><b>Almonds<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You must have been consuming almonds as a snack but unaware of their nutrient profile. It is one of the rich calcium-containing nuts. Moreover, it has <a href=\"https:\/\/www.healthkart.com\/vitamin-e?navKey=SCT-vs-anx-vite\">vitamin E<\/a>, magnesium, and potassium that can help bring down your blood pressure and body fat and improve metabolic activities.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Leafy_Greens\"><\/span><b>Leafy Greens<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Undoubtedly, your parents must have forced you to eat green leafy veggies since your childhood. Well, it is always for your own good as it meets your calcium requirements. These include spinach and kale. <\/span><span style=\"font-weight: 400;\">The above-listed calcium and vitamin D foods can keep your health at optimum condition. This is why it is <a href=\"https:\/\/connect.healthkart.com\/tips-to-maintain-a-healthy-diet\/\">crucial to balance your diet<\/a>.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Summing_Up\"><\/span><b>Summing Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calcium is an important mineral in your body that functions to keep your bones healthy, allow blood to clot, and improve your heart health. For optimal calcium intake, you can aim for a recommended dosage for men and women. Some calcium and vitamin D foods like cod liver oil, mushrooms, almonds and leafy greens are best for vitamin D and calcium intake, respectively.\u00a0<\/span><span style=\"font-weight: 400;\">If not with natural food sources, you can add <\/span>calcium and vitamin d supplement <span style=\"font-weight: 400;\">to <\/span><span style=\"font-weight: 400;\">your routine after consulting with your doctor.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In recent years, most people have become aware and jumped into the race to get healthier. You may be one of them and should be proud of it. Meanwhile, there are instances when you don\u2019t have the right knowledge of proper nutrient intake. Well, no worries. Let us break it to you.\u00a0There are some minerals [&hellip;]<\/p>\n","protected":false},"author":192,"featured_media":53473,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[442,1024],"tags":[560,1192],"secondary_tag":[23],"class_list":{"0":"post-53471","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-nutrition","8":"category-english","9":"tag-diet-and-nutrition","10":"tag-english","11":"secondary_tag-diet","12":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top Calcium and Vitamin D Foods for Calcium Intake - HealthKart<\/title>\n<meta name=\"description\" content=\"Do you know vitamin D is crucial for calcium absorption? 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