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Top Foods for Calcium and Vitamin D

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Top Foods for Calcium and Vitamin D

Olivier Huyer, a nutritionist and expert on the effects of food deficiency, has commented that “caloric intake is the most important nutrient for bone health”, and for vitamin D1 (D1). However, he recommends eating only foods high in fiber as they have been associated with a lower risk of bone fractures and increased absorption of calcium and vitamins in our bodies.

“Calorie-dense meals may be rich in nutrients, but are also highly processed, unhealthy sources of energy from carbohydrates and fats,” notes the specialist in Nutrition and Health Promotion at Unicef.

“High-calorie foods are often a key to prevent us from absorbing enough Vitamin D. The best source of vitamin D is sunlight. But even by using natural or synthetic sunscreen, exposure outdoors during colder months is still insufficient, especially in winter. Therefore we need to eat more vegetables and produce our food. This will help us to absorb vitamins, minerals, and other essential nutrients,” continues the author, who recommends adding some of these vegetables to your dinner:

Carrots

Carrots are very filling and will make a great side dish, you can easily cook them in olive oil (preferably ghee, butter, or mustard) or in any kind of cooking oil of your choice. They contain beta carotene and folate, two vitamins in which the body also needs extra care because of their poor absorption. You can sprinkle these golden potatoes on your soup, salad, or mashed potato – they are a delicious addition!

Kale Broccoli

Kale broccoli has many important nutritional benefits, including being low in calories, protein, and cholesterol, containing iron, copper, and folate. These nutrients have an effect on bone strength, help with heart disease, and improve skin elasticity. Many studies show that women who eat kale broccoli every day are less likely to die from cardiovascular diseases than those who don’t eat this vegetable at all. Kale broccoli is so good for humans, it became the American dietitian’s favorite vegetable!

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Shallots

The shallots and onions can be eaten raw and cooked. Or they can be used in recipes as part of the seasoning of meals or sprinkled over dishes. They are also excellent sources of vitamin K1 and folate, which help to make our bones stronger and protect against certain types of cancer.

Pumpkins

The pumpkin season begins in late October through early November when pumpkins start turning squash color, which usually lasts until March/early April next year. Pumpkins have an alkaline pH level of 7.4 or below, which means they’re perfectly balanced minerals for your body. Pumpkin is considered to be one of the easiest foods to digest, as a study by Harvard University Medical School shows. It’s a well-known snack that comes in various forms, so you’ll find plenty of ways to enjoy a pumpkin snack without having too much trouble. There are many different versions that you could try at home or in restaurants. Some examples include;

Pumpkin pie: Make traditional pumpkin pies, but add in some mashed apple cubes, walnuts, blueberries, and pumpkin spice. Add some dried cranberries, pumpkin seeds, or pumpkin spice syrup or paste. Use roasted puffed pasta to top the crust.

: Make traditional pumpkin pies, but add in some mashed apple cubes, walnuts, blueberries, and pumpkin spice syrup or paste. Add some dried cranberries, pumpkin seeds, or pumpkin spice syrup or paste. Use roasted puffed pasta to top the crust. Pumpkin stuffing: Sprinkle chopped garlic onto each piece of stuffing to give it its distinctive flavor. Serve on top of crackers, bread, pasta dishes, stuffed meatballs, or stir fry.

: Sprinkle chopped garlic onto each piece of stuffing to give it its distinctive fl flavor Serve on top of crackers, bread, pasta dishes, stuffed meatballs, or stir fry. Mushroom and pork pastrami: Combine a little bit of water with 1 teaspoon ground coriander, salt, and half the amount you would use for making pasta sauce. Mix thoroughly. Add a teaspoon of pepper. Preheat oven to 350 degrees F. Cook turkey meat until crisp. Cover in baking paper and bake for about 45 minutes before making a delicious dip. Set aside on cutting board and refrigerated. If making a dip, add a few tablespoons of lemon juice, garlic, or a pinch of paprika to your desired consistency. Stir into peach pieces of pastrami, coating well. Serve.

: Combine a little bit of water with 1 teaspoon ground coriander, salt, and half the amount you would use for making pasta sauce. Mix thoroughly. Add a teaspoon of pepper. Preheat oven to 350 degrees F. Cook turkey meat until crisp. Cover in baking paper and bake for about 45 minutes before making a delicious dip. Set aside on cutting board and refrigerated. If making a dip, add a few tablespoons of lemon juice, garlic, or a pinch of paprika to your desired consistency. Stir into a peach piece of pastrami, coating well. Serve. Grilled salmon: Mix grated lemon juice, garlic, and paprika in a small bowl. Brush sides of the grill with lemon juice mixture. Grill salmon over hot coals until nicely golden brown, 4 to 5 minutes per fish. Serve. Pesto salad: Combine pesto sauce and mayonnaise in a large bowl and set aside to cool. Put the arugula, spinach, pickled red cabbage, radish, and spring onions in a large salad bowl and put the Pesto and mayonnaise mixture on top. Garnish with fresh or freshly cut basil leaves, olives, capers, and sprinkles of crushed pistachios, and served topped with a lemon wedge.

Top Foods for Calcium and Vitamin D

Top Foods for Calcium and Vitamin D

Top Foods for Calcium and Vitamin D

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