Non Dairy Foods High In Calcium And Vitamin D
Calcium and vitamin D are essential nutrients that play a vital role in ensuring the health and wellbeing of our bodies. Calcium is responsible for building strong bones and teeth, while vitamin D helps our bodies absorb calcium and maintain healthy bones. While dairy products are a common source of these nutrients, they may not be suitable for everyone. Fortunately, there are many non-dairy foods that are high in calcium and vitamin D.
Calcium-rich non-dairy foods
Calcium is essential for maintaining strong bones and teeth, but it is also important for other body functions such as muscle function, nerve transmission, and blood clotting. Here are some non-dairy foods that are high in calcium:
1. Leafy greens
Leafy greens such as kale, spinach, and collard greens are excellent sources of calcium. One cup of cooked collard greens contains 268 milligrams of calcium, which is about 27% of the daily recommended intake for adults.
2. Fortified foods
Many non-dairy foods, such as plant-based milks, tofu, and breakfast cereals, are fortified with calcium. One cup of fortified soy milk can contain up to 300 milligrams of calcium, which is about 30% of the daily recommended intake for adults.
3. Beans and lentils
Beans and lentils are not only a good source of protein, but they are also high in calcium. One cup of cooked white beans contains 191 milligrams of calcium, which is about 19% of the daily recommended intake for adults.
Vitamin D-rich non-dairy foods
Vitamin D is essential for maintaining strong bones and teeth, but it also plays a role in immune function and reducing inflammation in the body. Here are some non-dairy foods that are high in vitamin D:
1. Mushrooms
Mushrooms are one of the few non-animal sources of vitamin D. They contain vitamin D2, which is less potent than vitamin D3, but still beneficial for overall health. One cup of sliced mushrooms can contain up to 400 international units (IU) of vitamin D, which is about 100% of the daily recommended intake for adults.
2. Fortified foods
Just like with calcium, many non-dairy foods are fortified with vitamin D. Plant-based milks, breakfast cereals, and orange juice are some common examples. One cup of fortified almond milk can contain up to 120 IU of vitamin D, which is about 30% of the daily recommended intake for adults.
3. Fatty fish
Fatty fish such as salmon, tuna, and mackerel are excellent sources of vitamin D. Just three ounces of cooked salmon can contain up to 450 IU of vitamin D, which is about 112% of the daily recommended intake for adults.
Conclusion
While dairy products are a common source of calcium and vitamin D, they may not be suitable for everyone. Fortunately, there are many non-dairy foods that are high in these essential nutrients. Leafy greens, fortified foods, beans and lentils, mushrooms, fortified plant-based milks, and fatty fish are all great options for those looking to boost their calcium and vitamin D intake. Incorporating these foods into your diet can help ensure that you maintain healthy bones and overall wellbeing.