What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Bone Health for Life
- Centers for Disease Control and Prevention: FASTSTATS: Osteoporosis
- Office of Dietary Supplements: Calcium
- MedlinePlus: Phosphorus In Diet
- Office of Dietary Supplements: Vitamin D
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Foods Rich in Calcium, Phosphorus & Vitamin D
They protect your organs, provide support and help you move, but you might take your bones for granted. Osteoporosis, a bone disease that causes weak bones that break easily, affects 4.5 million women over the age of 50 and 0.8 million men over age 50, according to the Centers for Disease Control and Prevention 2. Calcium, phosphorus and vitamin D are all nutrients your body needs to support healthy bones. Getting the right amount of these nutrients daily can help keep your bones healthy and strong.
About the Nutrients
Calcium and phosphorus are both minerals, while vitamin D is a fat-soluble vitamin. Ninety-nine percent of the calcium in your body is stored in your bones, the other 1 percent is used for other functions such as muscle contractions and nerve transmissions. Like calcium, most of the phosphorus in your body is found in your bones and teeth, but it is also found in every cell in your body. In addition to helping your body form bones and teeth, you also need phosphorus to help make proteins. Vitamin D helps you absorb calcium, and you also need it to promote bone growth.
- Calcium and phosphorus are both minerals, while vitamin D is a fat-soluble vitamin.
- In addition to helping your body form bones and teeth, you also need phosphorus to help make proteins.
Food Sources of Calcium
Benefits of Eating Yogurt Daily
Learn More
Adults need 1,000 to 1,200 milligrams of calcium a day. Women are more likely than men to not meet their calcium needs, according to the Office of Dietary Supplements 35. Good food sources of calcium include plain low-fat yogurt, with 415 milligrams of calcium per 8-ounce serving, part-skim mozzarella cheese with 333 milligrams per 1.5-ounce serving and nonfat milk, with 299 milligrams per 8-ounce serving. Other good sources of calcium include tofu, kale and turnip greens.
- Adults need 1,000 to 1,200 milligrams of calcium a day.
- Good food sources of calcium include plain low-fat yogurt, with 415 milligrams of calcium per 8-ounce serving, part-skim mozzarella cheese with 333 milligrams per 1.5-ounce serving and nonfat milk, with 299 milligrams per 8-ounce serving.
Food Sources of Phosphorus
Adults need 700 milligrams of phosphorus a day. Phosphorus deficiencies are rare, because the mineral is found in a variety of different foods. Good food sources include:
- plain
- nonfat yogurt
- with 356 milligrams per 8-ounce serving
- all bran cereal
- with 339 milligrams in a 1/2-cup serving
- nonfat milk
- with 247 milligrams in an 8-ounce cup
Cheese, meat and beans are also good sources of phosphorus.
Food Sources of Vitamin D
Vitamins & Minerals in Cheese
Learn More
Adults between the ages of 19 and 50 need 600 International Units of vitamin D a day, and adults over the age of 70 need 800 International Units. Most Americans do not meet their recommended needs for vitamin D, according to the Office of Dietary Supplements, but you are able to manufacture your own vitamin D through sun exposure 35. Vitamin D is found in only a few foods. Good sources include swordfish with 566 International Units in a 3-ounce portion, sockeye salmon with 447 International Units in a 3-ounce portion and vitamin D fortified nonfat milk with 115 to 124 International Units in an 8-ounce cup. Eggs and liver also contain vitamin D.
- Adults between the ages of 19 and 50 need 600 International Units of vitamin D a day, and adults over the age of 70 need 800 International Units.
- Most Americans do not meet their recommended needs for vitamin D, according to the Office of Dietary Supplements, but you are able to manufacture your own vitamin D through sun exposure 3.
Related Articles
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Bone Health for Life
- Centers for Disease Control and Prevention: FASTSTATS: Osteoporosis
- Office of Dietary Supplements: Calcium
- MedlinePlus: Phosphorus In Diet
- Office of Dietary Supplements: Vitamin D
- Department of Veteran Affairs: Phosphorus
- Bliuc D, Nguyen ND, Nguyen TV, et. al. Compound risk of high mortality following osteoporotic fracture and refracture in elderly women and men. J Bone Miner Res. 2013;28(11):2317-24. doi:10.1002/jbmr.1968
- Bailey RL, Dodd KW, Goldman JA, et al. Estimation of total usual calcium and vitamin D intakes in the United States. J Nutr. 2010;140(4):817-822. doi:10.3945/jn.109.118539
- National Institutes of Health. Calcium fact sheet for health professionals. Updated March 26, 2020.
- Parva NR, Tadepalli S, Singh P, et al. Prevalence of vitamin D deficiency and associated risk factors in the US population (2011-2012). Cureus. 2018;10(6):e2741. doi:10.7759/cureus.2741
- National Institutes of Health. Vitamin D fact sheet for consumers. Updated March 24, 2020.
- Cleveland Clinic. Osteoporosis: Prevention with calcium treatment. Updated October 15, 2015.
- Li K, Wang XF, Li DY, et al. The good, the bad, and the ugly of calcium supplementation: a review of calcium intake on human health. Clin Interv Aging. 2018;13:2443-2452. doi:10.2147/CIA.S157523
- Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, et al. Vitamin D toxicity—a clinical perspective. Front Endocrinol (Lausanne). 2018;9:550. doi:10.3389/fendo.2018.00550
Writer Bio
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.