Calcium, phosphorous and vitamin D are nutrients required by the body for various functions involving growth and maintenance. Calcium and phosphorous are minerals that are most abundant in human bones and teeth. Vitamin D is a fat-soluble vitamin that is necessary for maintaining calcium metabolism, according to the Linus Pauling Institute. You can get all three nutrients daily by eating a variety of different foods.
Dairy Products
Dairy products provide the most significant source of calcium in US diets, according to Medline plus. Dairy products include foods like milk, cheese, cottage cheese and yogurt. Milk in particular is also a source of the other two nutrients, phosphorus and vitamin D. However, cheese and yogurt may not be fortified with vitamin D so check labels carefully. Milk is fortified with vitamin D to ensure adequate intake and prevent deficiencies. One glass or 8 oz. of fortified milk provides 98 IU of vitamin D and 300 mg of calcium, according to the Linus Pauling Institute and Medline Plus. Skim and low-fat dairy products provide the same amount of nutrients but fewer total calories.
Vegetables
Individuals who are allergic to dairy products may meet their calcium needs by consuming a variety of fresh vegetables. Green leafy vegetables such as bok choy, asparagus, turnip greens, mustard greens, kale and broccoli all provide sources of these essential minerals. Medline Plus notes that 6 oz. of cooked turnip greens provides approximately 220 mg of calcium. Green leafy vegetables contain only traces of phosphorous and are not a significant source of vitamin D.
Meat, Fish and Eggs
Eggs, fish and meat products such as beef and poultry provide protein, vitamins and minerals. Medline Plus notes that a typical diet that consists of foods rich in calcium and dietary protein will also provide the necessary amount of phosphorus. Phosphorous is found mostly in meat sources, but calcium and vitamin D can be obtained through fish oils and the flesh of fatty fish such as sardines, salmon, cod and mackerel. Three ounces of canned pink salmon provides approximately 530 IU of vitamin D, according to the Linus Pauling Institute.
Fortified Foods
Fortified food items exist today to provide essential vitamins and minerals that normally don't occur in certain foods. Foods are fortified to prevent vitamin deficiencies that would promote health problems and lead to disease. Foods and beverages such as juice, milk, breads, pasta, cereal and rice products are often fortified with vitamin D and calcium. Read labels carefully when choosing a fortified food product.
Member Comments