Vegan Foods Rich In Calcium And Vitamin D
Calcium and vitamin D are essential nutrients for maintaining healthy bones and teeth. While most people get these nutrients from animal-based products, vegans can also meet their requirements through a well-planned diet that includes calcium and vitamin D-rich plant-based foods.
Calcium-Rich Vegan Foods
Calcium is a mineral that is necessary for building and maintaining strong bones and teeth. The recommended daily intake of calcium for adults is 1000-1200 mg. Here are some vegan foods that are rich in calcium:
Kale
Kale is a leafy green vegetable that is rich in calcium. One cup of cooked kale contains around 179 mg of calcium.
Broccoli
Broccoli is a cruciferous vegetable that is rich in calcium. One cup of cooked broccoli contains around 62 mg of calcium.
Almonds
Almonds are a type of nut that is rich in calcium. One ounce of almonds contains around 75 mg of calcium.
Tofu
Tofu is a soy-based product that is rich in calcium. One half cup of tofu contains around 250 mg of calcium.
Fortified Plant Milk
Many plant-based milks, such as soy milk, almond milk, and rice milk, are fortified with calcium. One cup of fortified soy milk contains around 300 mg of calcium.
Vitamin D-Rich Vegan Foods
Vitamin D is a fat-soluble vitamin that is important for bone health, immune function, and overall health. The recommended daily intake of vitamin D for adults is 600-800 IU. Here are some vegan foods that are rich in vitamin D:
Mushrooms
Mushrooms are the only vegan food source of vitamin D. Exposing mushrooms to sunlight or UV light increases their vitamin D content. One cup of raw sliced mushrooms exposed to sunlight contains around 400 IU of vitamin D.
Fortified Plant Milk
Many plant-based milks, such as soy milk, almond milk, and rice milk, are fortified with vitamin D. One cup of fortified soy milk contains around 120 IU of vitamin D.
Fortified Cereals
Many breakfast cereals are fortified with vitamin D. Check the label to see how much vitamin D is in each serving.
Conclusion
Vegans can meet their calcium and vitamin D requirements through a well-planned diet that includes calcium and vitamin D-rich plant-based foods. Incorporating these foods into your diet can help maintain healthy bones and teeth and overall health.