Smith County Extension Office

Calcium and vitamin D work together to promote optimal bone health. Our bodies can make vitamin D from sunshine, but some individuals may have difficulty producing enough vitamin D, and too much sun exposure can increase the risk of skin cancer. While very few foods naturally contain vitamin D, several foods and beverages are fortified with this essential nutrient.

To increase calcium and vitamin D intake, try this:

Drink a fortified dairy beverage with your meals.

When you pack your lunch, include a packet of salmon or can of sardines once a week. Salmon and sardines with bones has more calcium than salmon and sardines without bones.

Include spinach, collard greens, bok choy, mushrooms, and taro root in your vegetable dishes.

Look for foods that are fortified with calcium and vitamin D. Soy beverages, soy yogurt, orange juice, and some whole-grain cereals may have these added nutrients. Just be sure they do not include added sugars!

For more information about Texas A&M AgriLife Extension Programs, contact Smith County Extension Office at 903-590-2980 or email smith-tx@tamu.edu. Like our Facebook page: Texas A&M AgriLife Extension Service Smith County. Stay well and stay safe.