Vitamin D and Calcium
With a healthy lifestyle and diet, we should be getting plenty of vitamin D and calcium.
These are essential to strong bones.
Vitamin D is needed for helping your body absorb calcium, so they are often packaged together.
But, you can get calcium from milk and dairy products, including cheese and yogurt.
Green leafy vegetables, like kale, spinach and Swiss Chard, also have calcium.
There are fortified orange juices and breads that will contain both calcium and vitamin D.
Calcium can be found in many seeds, including chia, poppy, sesame and celery seeds.
The best source for vitamin D is from limited time in the sun.
While a lot of the sun can increase the risk for skin cancer, spending 15 minutes a day outside helps the body absorb vitamin D naturally through the skin.
Our skin is capable of making key hormones that improve mood and reduce stress.
We also get it in eggs, red meat and many fortified foods.
You can find vitamin D in canned tuna and mushrooms too.
Vitamin D supplements have been found to offer little benefit.
Too much Vitamin D has been linked to an increased risk of heart disease.
There has also been a lot of concern in the last few years that unnaturally high levels of calcium from supplements can lead to a higher risk for heart attack.
The science isn’t completely clear on how dangerous calcium might be.