November 29 -- The majority of Americans and Canadians are getting enough vitamin D and calcium to meet their needs, says a new report from the Institute of Medicine. Most U.S. and Canadian residents up to age 70 need no more than 600 international units, or IUs, of vitamin D per day to maintain health; those 71 and older may need as much as 800 IUs. The daily amount of calcium needed ranges from 700 to 1,300 milligrams based on age.
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Go on and Add it in daily; here's how...
Sources of Calcium:
- Tofu (calcium fortified)
- Soy milk (calcium fortified)
- Green leafy vegetables (e.g., broccoli, brussels sprouts, mustard greens, kale)
- Chinese cabbage or bok choy
- Sardines/salmon with edible bones
- Orange juice (calcium fortified)
- Dairy products (e.g., milk, cheese, yogurt)
Sources of Vitamin D:
- Some Yogurts