Foods With Calcium And Vitamin D Non Dairy
Calcium and vitamin D are essential nutrients for maintaining healthy bones and teeth. While dairy products are the most well-known sources of these nutrients, many people are lactose intolerant or choose to avoid dairy for other reasons. Fortunately, there are many non-dairy foods that are rich in calcium and vitamin D.
Calcium-rich Foods
Calcium is needed for strong bones and teeth, but it also plays a role in muscle function and nerve transmission. Here are some non-dairy foods that are high in calcium:
Leafy Greens
Kale, collard greens, spinach, and other leafy greens are excellent sources of calcium. One cup of cooked collard greens contains 266 mg of calcium, while a cup of cooked spinach has 245 mg.
Seafood
Fatty fish like salmon, sardines, and mackerel are not only rich in omega-3 fatty acids, but also calcium. A 3-ounce serving of canned salmon contains around 180 mg of calcium.
Nuts and Seeds
Almonds, hazelnuts, and sesame seeds are all good sources of calcium. A quarter cup of almonds contains around 95 mg of calcium, while the same amount of sesame seeds has around 280 mg.
Vitamin D-rich Foods
Vitamin D helps the body absorb calcium and is important for bone health. While the body can produce vitamin D when exposed to sunlight, many people don't get enough. Here are some non-dairy foods that are high in vitamin D:
Mushrooms
Mushrooms are one of the few plant sources of vitamin D. They produce vitamin D when exposed to UV light, just like human skin. One cup of sliced mushrooms that have been exposed to UV light contains around 400 IU of vitamin D.
Fatty Fish
Fatty fish like salmon, tuna, and mackerel are not only high in calcium, but also vitamin D. A 3-ounce serving of cooked salmon contains around 450 IU of vitamin D.
Egg Yolks
Egg yolks are a good source of vitamin D, with one large egg containing around 44 IU. However, it's important to note that most of the vitamin D in an egg is found in the yolk, so those who only eat egg whites won't get the same benefits.
Conclusion
Getting enough calcium and vitamin D is important for maintaining strong bones and teeth, but dairy isn't the only source. Leafy greens, seafood, nuts and seeds, mushrooms, fatty fish, and egg yolks are all non-dairy foods that are high in these essential nutrients. By incorporating these foods into your diet, you can ensure that you're getting the calcium and vitamin D your body needs.