Fruits And Vegetables High In Calcium And Vitamin D
Calcium and vitamin D are essential nutrients that are necessary for maintaining healthy bones, teeth, and muscles. While many people associate calcium and vitamin D with dairy products, there are actually plenty of fruits and vegetables that are high in these nutrients. In this article, we will explore some of the best plant-based sources of calcium and vitamin D.
Calcium-Rich Fruits and Vegetables
Calcium is important for building and maintaining strong bones and teeth, as well as for muscle function and nerve signaling. Here are some fruits and vegetables that are high in calcium:
Kale
Kale is a leafy green vegetable that is packed with calcium, as well as other nutrients like vitamin K and vitamin C. One cup of cooked kale contains about 177 mg of calcium.
Broccoli
Broccoli is another vegetable that is high in calcium, as well as fiber and vitamin C. One cup of cooked broccoli contains about 62 mg of calcium.
Oranges
While oranges are not typically thought of as a calcium-rich food, they actually contain a decent amount of this nutrient. One medium-sized orange contains about 52 mg of calcium.
Figs
Figs are a sweet and tasty fruit that are also high in calcium. One cup of dried figs contains about 241 mg of calcium.
Vitamin D-Rich Fruits and Vegetables
Vitamin D is important for maintaining healthy bones and teeth, as well as for supporting immune function and reducing inflammation. While it is difficult to get enough vitamin D from food alone, there are some fruits and vegetables that can help supplement your intake. Here are some of the best plant-based sources of vitamin D:
Mushrooms
Mushrooms are one of the few plant-based sources of vitamin D. They naturally produce this nutrient when exposed to sunlight. One cup of sliced mushrooms can contain up to 400 IU of vitamin D.
Soy Milk
Soy milk is a popular dairy alternative that is often fortified with vitamin D. One cup of fortified soy milk can contain up to 120 IU of vitamin D.
Avocado
Avocado is a healthy and delicious fruit that is also a good source of vitamin D. One medium-sized avocado contains about 40 IU of this nutrient.
Sun-Dried Tomatoes
Sun-dried tomatoes are a flavorful addition to many dishes and also contain a small amount of vitamin D. One cup of sun-dried tomatoes contains about 60 IU of this nutrient.
Conclusion
While dairy products are often thought of as the best sources of calcium and vitamin D, there are actually many fruits and vegetables that are just as high in these essential nutrients. By incorporating more plant-based foods into your diet, you can ensure that you are getting all of the nutrients you need to maintain strong and healthy bones, teeth, and muscles.