Non Dairy Sources Of Vitamin D And Calcium
Getting enough of vitamins and minerals is crucial for our overall health and wellbeing. Vitamin D and calcium are two essential nutrients that our bodies need to function properly. While it is commonly believed that dairy products are the best sources of these nutrients, there are many non-dairy alternatives that are just as good, if not better.
Sunlight
Our bodies produce vitamin D when our skin is exposed to sunlight. Spending just 15-20 minutes in the sun each day can help our bodies produce enough vitamin D to meet our daily needs. However, it is important to be careful and avoid overexposure to the sun, which can lead to skin damage and other health problems.
Fatty Fish
Fatty fish, such as salmon, mackerel, and tuna, are excellent sources of both vitamin D and calcium. Just 3 ounces of cooked salmon contains around 450 IU of vitamin D and 180 mg of calcium. In addition to being rich in these nutrients, fatty fish are also a great source of heart-healthy omega-3 fatty acids.
Egg Yolks
Egg yolks are another good source of vitamin D and calcium. One large egg yolk contains around 40 IU of vitamin D and 20 mg of calcium. However, it is important to note that egg yolks are also high in cholesterol, so it is best to consume them in moderation.
Fortified Foods
Many foods are fortified with vitamin D and calcium, including some types of cereal, soy milk, and orange juice. These fortified foods can be a convenient and easy way to increase your intake of these important nutrients.
Leafy Green Vegetables
Leafy green vegetables, such as kale, collard greens, and spinach, are excellent sources of calcium. One cup of cooked collard greens contains around 350 mg of calcium. While these vegetables are not a good source of vitamin D, they can still help you meet your daily calcium needs.
Nuts and Seeds
Nuts and seeds, such as almonds, sesame seeds, and sunflower seeds, are also good sources of calcium. One ounce of almonds contains around 75 mg of calcium. In addition to being rich in calcium, nuts and seeds are also a good source of healthy fats and protein.
Conclusion
While dairy products are a good source of vitamin D and calcium, there are many non-dairy alternatives that can provide these important nutrients. Incorporating a variety of these non-dairy sources into your diet can help ensure that you are getting enough vitamin D and calcium to support your overall health and wellbeing.