Fruits And Vegetables Rich In Calcium And Vitamin D
Calcium and vitamin D are essential for strong bones and teeth, and fruits and vegetables are a great source of these nutrients. Most people associate calcium with dairy products, but there are many plant-based foods that contain high levels of calcium, making them a great choice for vegans and those who are lactose intolerant. Vitamin D, on the other hand, is mostly obtained from sunlight, but there are some fruits and vegetables that can provide it as well.
Calcium-Rich Fruits And Vegetables
Here are some of the best fruits and vegetables that are rich in calcium:
Kale
Kale is one of the most nutrient-dense foods on the planet, and it's also an excellent source of calcium. One cup of cooked kale contains around 100 milligrams of calcium, which is about 10% of the daily recommended intake for adults.
Broccoli
Broccoli is another vegetable that is high in calcium, with one cup of cooked broccoli containing around 60 milligrams of calcium. Broccoli is also a great source of vitamin C, which is essential for the absorption of calcium in the body.
Oranges
Oranges are not only a good source of vitamin C, but they also contain calcium. One medium orange contains around 50 milligrams of calcium, which is about 5% of the daily recommended intake for adults.
Figs
Figs are a sweet and delicious fruit that is also high in calcium. One cup of dried figs contains around 300 milligrams of calcium, which is about 30% of the daily recommended intake for adults.
Almonds
Almonds are a great source of calcium and other nutrients. One ounce of almonds contains around 75 milligrams of calcium, which is about 8% of the daily recommended intake for adults.
Vitamin D-Rich Fruits And Vegetables
Here are some of the best fruits and vegetables that are rich in vitamin D:
Mushrooms
Mushrooms are the only plant-based food that naturally contains vitamin D. One cup of sliced mushrooms contains around 400 international units (IU) of vitamin D, which is about 40% of the daily recommended intake for adults.
Spinach
Spinach is a leafy green vegetable that is also a good source of vitamin D. One cup of cooked spinach contains around 115 IU of vitamin D, which is about 12% of the daily recommended intake for adults.
Kale
Kale is not only a great source of calcium, but it also contains some vitamin D. One cup of cooked kale contains around 25 IU of vitamin D, which is about 3% of the daily recommended intake for adults.
Mangoes
Mangoes are a delicious tropical fruit that is also a good source of vitamin D. One medium mango contains around 30 IU of vitamin D, which is about 3% of the daily recommended intake for adults.
Avocado
Avocado is a versatile fruit that is also a good source of vitamin D. One medium avocado contains around 40 IU of vitamin D, which is about 4% of the daily recommended intake for adults.
Conclusion
Fruits and vegetables are not only delicious, but they are also a great source of essential nutrients like calcium and vitamin D. By incorporating these foods into your diet, you can ensure that you are getting all of the nutrients you need to maintain strong bones and teeth.