Natural Ways To Get Calcium And Vitamin D
Calcium and vitamin D are essential nutrients that our body needs for proper functioning. Calcium is important for maintaining strong bones and teeth, while vitamin D helps in the absorption of calcium and phosphorus in the body. Most people get these nutrients from dairy products, but there are several other natural sources that can help you meet your daily requirement. Here are some natural ways to get calcium and vitamin D.
Calcium-Rich Foods
1. Dairy Products: Milk, cheese, and yogurt are excellent sources of calcium. One cup of milk can provide you with around 300mg of calcium.
2. Leafy Greens: Kale, spinach, and collard greens are great sources of calcium. One cup of cooked kale can provide you with around 180mg of calcium.
3. Nuts and Seeds: Almonds, sesame seeds, and chia seeds are high in calcium. A quarter cup of almonds can provide you with around 95mg of calcium.
4. Tofu: Tofu is made from soybeans and is an excellent source of calcium. Half a cup of tofu can provide you with around 435mg of calcium.
Vitamin D-Rich Foods
1. Fatty Fish: Salmon, tuna, and mackerel are great sources of vitamin D. A 3-ounce serving of salmon can provide you with around 450IU of vitamin D.
2. Eggs: The yolk of an egg is a good source of vitamin D. One large egg can provide you with around 41IU of vitamin D.
3. Mushrooms: Some types of mushrooms are high in vitamin D. One cup of sliced mushrooms can provide you with around 400IU of vitamin D.
4. Fortified Foods: Many foods, such as milk and cereal, are fortified with vitamin D. One cup of fortified milk can provide you with around 100IU of vitamin D.
Other Ways To Get Calcium And Vitamin D
1. Sunlight: Our body can produce vitamin D when exposed to sunlight. Spending a few minutes in the sun each day can help you get your daily dose of vitamin D.
2. Supplements: If you are not getting enough calcium and vitamin D from your diet, you can take supplements. It is important to talk to your doctor before taking any supplements.
3. Exercise: Exercise can help you maintain strong bones and improve your overall health. Weight-bearing exercises, such as walking and running, can help strengthen your bones.
Conclusion
There are many natural ways to get calcium and vitamin D. Incorporating these foods and activities into your daily routine can help you maintain strong bones and improve your overall health. Remember to talk to your doctor before making any changes to your diet or exercise routine.