Many cereals come fortified with vitamins and minerals to supplement your daily dietary intake. Some cereals can contain up to 25 percent of your daily vitamin D requirements.
Cheese contains quite a bit of calcium. Just 1.5 ounces of Cheddar cheese contains approximately 30 percent of your daily calcium. However, you must be cautious about cheese, as it contains a number of calories, which can increase your weight.
Like spinach, this green leafy vegetable is full of calcium. One cup of cooked collards contains more than 25 percent of your daily calcium requirements.
Eggs are an easy way to get approximately 6 percent of your daily requirement for vitamin D. They are quick and easy to add to a diet.
Eight ounces of fat-free milk will provide you with approximately 30 percent of your daily requirement of calcium. Make sure to find brands that fortify the milk with vitamin D in order to get your doses of both vitamin D and calcium.
This fish is known to contain many omega-3 fatty acids, which are healthy for your heart and your cardiovascular system. However, a serving of salmon can also contain more than 100 percent of your daily requirements for vitamin D.
These small fish contain high levels of both vitamin D and calcium. They can be easily added to any pasta or salad.
This leafy, green vegetable is a great way to get calcium. One cup of cooked spinach can contain approximately 25 percent of your daily calcium. In addition, you can get some fiber, iron, and vitamin C to round out your mineral requirements for the day.
Tuna is another fatty fish that's a good source of vitamin D.
Yogurt maybe fortified with vitamin D and 1 cup of yogurt can give you plenty of calcium for a day. This can be a great way to increase your vitamin D and calcium intake in a quick and easy manner.