Sources Of Calcium And Vitamin D Other Than Milk
Calcium and vitamin D are essential nutrients for our body, helping to keep our bones strong and healthy. While milk is a common source of these nutrients, it’s not the only option. Here are some other sources of calcium and vitamin D that you can include in your diet.
Calcium Sources
1. Leafy Greens: Leafy greens such as kale, collard greens, spinach, and turnip greens are great sources of calcium. One cup of cooked kale contains around 200 mg of calcium.
2. Almonds: Almonds are not only a good source of protein, but they are also rich in calcium. One ounce of almonds contains around 75 mg of calcium.
3. Tofu: Tofu is a great source of calcium, particularly if it is made with calcium sulfate. Half a cup of tofu provides around 400 mg of calcium.
4. Chia Seeds: Chia seeds are not only a good source of fiber and protein, but they are also rich in calcium. One ounce of chia seeds provides around 180 mg of calcium.
5. Canned Fish: Canned fish such as sardines and salmon are high in calcium due to their edible bones. Three ounces of canned salmon contains around 180 mg of calcium.
Vitamin D Sources
1. Sunlight: Our body produces vitamin D when our skin is exposed to sunlight. Spending 15-20 minutes in the sun each day can provide us with enough vitamin D.
2. Fatty Fish: Fatty fish such as salmon, mackerel, and tuna are great sources of vitamin D. Three ounces of cooked salmon contains around 450 IU of vitamin D.
3. Egg Yolks: Egg yolks are a good source of vitamin D, providing around 40 IU per egg.
4. Mushrooms: Mushrooms are the only plant-based source of vitamin D. One cup of sliced mushrooms contains around 400 IU of vitamin D.
5. Fortified Foods: Many foods such as cereals and orange juice are fortified with vitamin D. Be sure to check the label to see how much vitamin D is added.
By incorporating these calcium and vitamin D-rich foods into your diet, you can ensure that your body is getting the nutrients it needs to stay healthy.