Non Dairy Sources Of Calcium And Vitamin D
Calcium and Vitamin D are essential nutrients for maintaining strong bones and overall health. While dairy products are a popular source of these nutrients, they are not the only options available. In fact, there are many non-dairy sources of calcium and Vitamin D that can be easily incorporated into your diet. Here are some of the top non-dairy sources of these important nutrients.
Calcium
Calcium is crucial for strong bones and teeth, as well as for proper muscle and nerve function. Here are some non-dairy sources of calcium:
1. Leafy Greens
Leafy greens such as kale, spinach, and collard greens are excellent sources of calcium. One cup of cooked kale contains around 100mg of calcium, while one cup of cooked collard greens contains around 250mg.
2. Broccoli
Broccoli is another great source of calcium. One cup of cooked broccoli contains around 45mg of calcium.
3. Almonds
Almonds are a tasty and nutritious snack that are high in calcium. One ounce of almonds contains around 75mg of calcium.
4. Tofu
Tofu is a versatile and protein-rich food that is also high in calcium. One half cup of tofu contains around 250mg of calcium.
Vitamin D
Vitamin D is essential for strong bones, as it helps the body absorb calcium. Here are some non-dairy sources of Vitamin D:
1. Sunlight
The sun is the best natural source of Vitamin D. Spending 10-15 minutes outside in the sun each day can help your body produce enough Vitamin D.
2. Fatty Fish
Fatty fish such as salmon, tuna, and mackerel are excellent sources of Vitamin D. One serving of salmon contains around 400-1000IU of Vitamin D.
3. Eggs
Eggs are a versatile and nutritious food that also contain Vitamin D. One large egg contains around 40IU of Vitamin D.
4. Mushrooms
Mushrooms are the only plant-based source of Vitamin D. Some types of mushrooms, such as shiitake mushrooms, are grown in sunlight and contain significant amounts of Vitamin D.
Conclusion
There are many non-dairy sources of calcium and Vitamin D that can be easily incorporated into your diet. By adding more leafy greens, broccoli, almonds, tofu, sunlight, fatty fish, eggs, and mushrooms to your meals, you can ensure that you are getting enough of these essential nutrients for strong bones and overall health.
