The skeletal structure is important to the body. It helps give the human body shape, helps support the human body, and helps keep the human body upright. A good dose of calcium and vitamin D is needed daily to keep the bones of the body strong and healthy.
Vegetables High In Calcium And Vitamin D
Calcium Rich Vegetables
- Vegetables as a good source of calcium is often neglected or taken for granted.
- Not many people know that vegetables actually are a good source of calcium.
- Most only rely on milk and dairy products for their calcium needs.
- Families can still meet their daily requirements of calcium with sufficient intake of vegetables in a day.
- There are different vegetables that carry high calcium content. These include:
- Collard greens
Vegetables High in Vitamin D
- Aside from calcium, vitamin D also plays an important role in strengthening bones.
- Vitamin D helps to absorb calcium for the bones to use.
- Vitamin D is not only limited to sun exposure, fortified foods, and vitamin supplements, but in vegetables too.
- Some examples of vegetables with high contents of vitamin D include:
Fruits Rich In Calcium
- Vegetables aren’t the only foods that serve as a good source of calcium.
- Some fruits as well as nuts have been known to have high calcium content.
- These fruits are easily found and bought and are even commonly incorporated in desserts and snacks.
- Incorporating fruits and nuts into a high calcium diet will give variety to the types of foods served which will further encourage the intake of these foods.
- Some good examples of fruits and nuts high in calcium include:
- Sesame seeds
- Brazil Nuts
Green Vegetables Rich In Calcium
- Originally, when it comes to vegetables with high calcium content, most people think green or green leafy vegetables which is correct.
- Calcium-rich vegetables are not only limited to green and green leafy vegetables and include some of the examples given earlier.
- It is important to remember that in order to get the most minerals such as calcium from vegetables, this has to be prepared and cooked properly.
- Overcooking of vegetables usually takes away its mineral content.
- Examples of green vegetables that serve as good sources of calcium include:
- Collard greens
- Turnip greens