Which Food Have More Calcium And Vitamin D
Calcium and vitamin D are essential nutrients for maintaining strong bones and teeth, as well as supporting various bodily functions. While many people opt for supplements to meet their daily requirements of these nutrients, it's always better to get them through natural sources. In this article, we'll explore some of the most calcium and vitamin D-rich foods that you can include in your diet.
Milk and Dairy Products
Milk and dairy products are well-known sources of calcium and vitamin D. A cup of milk can provide you with up to 300mg of calcium and 100IU of vitamin D. Moreover, you can also opt for other dairy products like cheese, yogurt, and buttermilk to increase your intake of these nutrients. For instance, a cup of plain yogurt contains around 300mg of calcium and 100IU of vitamin D.
Leafy Greens
If you're looking for plant-based sources of calcium and vitamin D, leafy greens are your go-to option. Spinach, kale, collard greens, and broccoli are some of the most calcium-rich leafy greens that you can add to your diet. A cup of cooked spinach contains around 240mg of calcium, while a cup of cooked kale can provide you with up to 100mg of calcium. Additionally, these greens also contain some amounts of vitamin D that complement the absorption of calcium in your body.
Fatty Fish
Fatty fish like salmon, sardines, and tuna are not only delicious but also rich sources of vitamin D. A serving of salmon (3.5 ounces) contains around 360IU of vitamin D, while a can of sardines can provide you with up to 270IU of vitamin D. Moreover, these fish are also good sources of calcium and other essential nutrients like omega-3 fatty acids.
Fortified Foods
Many food manufacturers fortify their products with calcium and vitamin D to help people meet their daily requirements. Some of the most common fortified foods include breakfast cereals, orange juice, and plant-based milk alternatives. However, it's important to check the labels and ensure that these products are not loaded with added sugars and other unhealthy ingredients.
Nuts and Seeds
Nuts and seeds like almonds, hazelnuts, chia seeds, and sesame seeds are not only tasty but also rich in calcium and other essential minerals. For instance, a quarter cup of almonds contains around 95mg of calcium, while a tablespoon of chia seeds can provide you with up to 50mg of calcium. Additionally, these nuts and seeds also contain some amounts of vitamin D that further boost their nutritional value.
Conclusion
In conclusion, there are many natural sources of calcium and vitamin D that you can include in your diet to maintain good bone health and overall wellbeing. Whether you prefer dairy products, leafy greens, fatty fish, fortified foods, or nuts and seeds, make sure to consume them in moderation and in combination with other nutritious foods to meet your daily requirements.