Vegan Foods High In Calcium And Vitamin D
As a vegan, it can be challenging to get all the necessary nutrients from your diet. Calcium and vitamin D are two essential nutrients that are often associated with dairy products. However, there are plenty of vegan-friendly foods that are high in calcium and vitamin D. Here are some of the best options.
Calcium-Rich Foods
Calcium is a mineral that is essential for strong bones and teeth. Adults need about 1,000 mg of calcium per day. Here are some vegan foods that are high in calcium:
Kale
Kale is one of the most nutrient-dense foods on the planet. It is an excellent source of calcium, with one cup providing 101 mg of calcium.
Broccoli
Broccoli is another excellent source of calcium, with one cup providing 43 mg of calcium.
Almonds
Almonds are a great source of calcium, with one ounce providing 75 mg of calcium.
Tofu
Tofu is made from soybeans and is an excellent source of calcium, with 100 grams providing 350 mg of calcium.
Vitamin D-Rich Foods
Vitamin D is essential for strong bones and teeth, as it helps the body absorb calcium. Here are some vegan foods that are high in vitamin D:
Mushrooms
Mushrooms are one of the few vegan sources of vitamin D. Exposing mushrooms to sunlight can increase their vitamin D content.
Fortified Plant Milks
Many plant milks, such as soy milk and almond milk, are fortified with vitamin D. Be sure to check the label for the amount of vitamin D.
Fortified Cereals
Many breakfast cereals are fortified with vitamin D. Be sure to check the label for the amount of vitamin D.
Fortified Orange Juice
Some brands of orange juice are fortified with vitamin D. Again, be sure to check the label for the amount of vitamin D.
Conclusion
Getting enough calcium and vitamin D is important for overall health and well-being. As a vegan, it is possible to get these essential nutrients from plant-based sources. Be sure to include plenty of calcium-rich foods, such as kale, broccoli, almonds, and tofu, in your diet. And don't forget to get your vitamin D from sources such as mushrooms, fortified plant milks, cereals, and orange juice.