Non Dairy Foods Rich In Calcium And Vitamin D
Introduction
Calcium and Vitamin D are essential nutrients that are required for healthy bones and teeth. While dairy products are the most commonly known sources of these nutrients, people who are lactose intolerant or vegan may find it challenging to get enough calcium and Vitamin D in their diets. Fortunately, there are many non-dairy foods that are rich in these nutrients.
Calcium Rich Foods
Calcium is required for strong bones and teeth, muscle function, and nerve transmission. Here are some non-dairy foods that are rich in calcium:
- Leafy greens: Kale, collard greens, spinach, and bok choy are all excellent sources of calcium. One cup of cooked kale contains about 180 mg of calcium
- Fortified foods: Many foods, such as orange juice, soy milk, and cereal, are fortified with calcium. Check the label to see how much calcium is added
- Seafood: Sardines, salmon, and shrimp all contain calcium. A 3-ounce serving of sardines contains about 325 mg of calcium
- Nuts and seeds: Almonds, sesame seeds, and chia seeds are all good sources of calcium. One ounce of almonds contains about 75 mg of calcium
Vitamin D Rich Foods
Vitamin D is required for the absorption of calcium, and it also helps to regulate the immune system and prevent chronic diseases. Here are some non-dairy foods that are rich in Vitamin D:
- Mushrooms: Some types of mushrooms, such as shiitake and portobello, contain Vitamin D when exposed to sunlight. One cup of sliced mushrooms contains about 400 IU of Vitamin D
- Fatty fish: Salmon, mackerel, and tuna are all good sources of Vitamin D. A 3-ounce serving of cooked salmon contains about 450 IU of Vitamin D
- Fortified foods: Many foods, such as soy milk, orange juice, and cereal, are fortified with Vitamin D. Check the label to see how much Vitamin D is added
- Egg yolks: The yolk of a large egg contains about 40 IU of Vitamin D
Combining Non-Dairy Foods for Optimal Calcium and Vitamin D Intake
While it may be challenging to get enough calcium and Vitamin D from non-dairy sources alone, combining these foods can help to ensure optimal intake. For example, a meal of sautéed kale with mushrooms and roasted almonds can provide a significant amount of both nutrients. Additionally, spending time in the sun can help the body produce Vitamin D naturally.
Conclusion
Getting enough calcium and Vitamin D is essential for overall health and well-being. While dairy products are the most commonly known sources of these nutrients, many non-dairy foods are also rich in calcium and Vitamin D. By incorporating a variety of these foods into your diet and spending time in the sun, you can ensure optimal intake of these essential nutrients.
