Calcium And Vitamin D Rich Foods In India
Introduction
Calcium and Vitamin D are two essential nutrients that are required for the body to function correctly. Calcium is responsible for building and maintaining strong bones and teeth, while Vitamin D helps the body absorb calcium. Inadequate intake of these nutrients can lead to various health problems, including osteoporosis, rickets, and other bone-related issues. In this article, we will discuss some of the best calcium and Vitamin D rich foods available in India.
Calcium Rich Foods in India
Calcium is primarily found in dairy products, but there are several non-dairy options as well. Here are some of the best calcium-rich foods available in India:
Milk and Dairy Products
Milk and dairy products are the best sources of calcium. One cup of milk contains around 300mg of calcium. Paneer, cheese, and yogurt are also excellent sources of calcium.
Leafy Greens
Leafy greens like spinach, kale, and collard greens are rich in calcium. One cup of cooked spinach contains around 250mg of calcium.
Nuts and Seeds
Nuts and seeds like almonds, sesame seeds, and chia seeds are also good sources of calcium. One ounce of almonds contains around 75mg of calcium.
Seafood
Seafood like sardines, salmon, and shrimp are also rich in calcium. One can of sardines contains around 325mg of calcium.
Vitamin D Rich Foods in India
Vitamin D is primarily obtained through exposure to sunlight. However, there are several food sources of Vitamin D available in India. Here are some of the best:
Mushrooms
Mushrooms, especially button mushrooms, are an excellent source of Vitamin D. One cup of sliced mushrooms contains around 30IU of Vitamin D.
Egg Yolks
Egg yolks are also a good source of Vitamin D. One large egg yolk contains around 40IU of Vitamin D.
Fatty Fish
Fatty fish like salmon, sardines, and tuna are rich in Vitamin D. One serving of salmon contains around 450IU of Vitamin D.
Milk and Fortified Foods
Milk and some fortified foods like cereals, orange juice, and soy milk are also good sources of Vitamin D.
Conclusion
Calcium and Vitamin D are two essential nutrients that are required for the body to function correctly. A balanced diet that includes a variety of calcium and Vitamin D rich foods is crucial for maintaining good health. Incorporating these foods into your daily diet can help prevent various health problems and ensure that you have strong bones and teeth.