Calcium & Vitamin D
Why is Calcium Important?
- Helps makes your bones strong
- Helps your bones grow to their full length...so you can grow as tall as possible
- Reduces risk of broken bones
- Helps make teeth strong
Why is Vitamin D Important?
- Vitamin D plays an important roll in role in protecting your bones
- Your body requires vitaminD to absorb calcium
- Children need vitamin D to build strong and healthy bones
- Adults need vitamin D to keep bones strong and healthy
Examples of Foods with Calcium
| Dairy Foods | Non-dairy Fortified Foods |
| milk, fat-free (skim) or low-fat (1%); (regular or flavored) | canned salmon (with bones) |
| yogurt | white beans, boiled or cooked |
| cheese, 5 grams of fat or less per ounce | broccoli or bok choy (Chinese cabbage) |
| cottage cheese | orange juice (with calcium) |
| frozen yogurt | calcium fortified cereal |
| soy milk (with calcium) |
Examples of Food with Vitamin D 
| Non-Dairy & Fortified Foods |
| milk (fortified with vitamin D) |
| salmon |
| shrimp |
| shitake mushrooms |
| eel |
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