Fruits And Vegetables Rich In Vitamin D And Calcium
Vitamin D and calcium are two essential nutrients required by the body for healthy bones, teeth, and muscles. Calcium helps build strong bones and teeth, while vitamin D helps the body absorb calcium. While dairy products are a well-known source of these nutrients, there are plenty of plant-based options as well.
Leafy Greens
Leafy greens such as kale, spinach, and collard greens are excellent sources of both vitamin D and calcium. A cup of cooked collard greens contains 266mg of calcium, while a cup of cooked spinach contains 245mg. Additionally, these greens contain vitamin K, which is essential for bone health.
Broccoli
Broccoli is another fantastic vegetable that is rich in both vitamin D and calcium. One cup of cooked broccoli contains about 180mg of calcium and 80IU of vitamin D. It also contains vitamin C, which helps the body absorb calcium.
Mushrooms
Mushrooms are one of the few plant-based sources of vitamin D. They naturally produce vitamin D when exposed to sunlight, just like human skin. A cup of sliced mushrooms contains about 8IU of vitamin D. Additionally, mushrooms are a good source of calcium, with one cup containing about 15mg.
Sweet Potatoes
Sweet potatoes are a delicious source of both vitamin D and calcium. One large sweet potato contains about 68mg of calcium and 7IU of vitamin D. They are also rich in fiber, potassium, and vitamin A.
Oranges
While not a significant source of calcium, oranges are an excellent source of vitamin D. One medium-sized orange contains about 60IU of vitamin D. Additionally, oranges are rich in vitamin C, which helps the body absorb calcium.
Conclusion
While dairy products are a well-known source of vitamin D and calcium, there are plenty of plant-based options as well. Leafy greens, broccoli, mushrooms, sweet potatoes, and oranges are all excellent sources of these essential nutrients. Incorporating these foods into your diet can help promote healthy bones, teeth, and muscles.