Increase calcium/vitamin D/ vitamin k intake through what kinds of foods?
instant cynic asked:
I’m not a person to take vitamins, and try my best to get all my nutrients through what I eat.
Aside from dairy products, what kinds of fruits and/or vegetables could I eat to increase my calcium intake ?
Also, what kinds of foods naturally have enough vitamin K and D to help aid in the absorption of calcium? I’m pretty sure dark leafy greens contain vitamin K, but what about D?
I’m not a person to take vitamins, and try my best to get all my nutrients through what I eat.
Aside from dairy products, what kinds of fruits and/or vegetables could I eat to increase my calcium intake ?
Also, what kinds of foods naturally have enough vitamin K and D to help aid in the absorption of calcium? I’m pretty sure dark leafy greens contain vitamin K, but what about D?
I’m a pale, nocturnal person.
How much sun would I have to get to produce enough vitamin D?
Sorry, forgot to include that I’m somewhat lactose intolerant. Not severe, just after dairy products (except for yogurt which I’ve gotten sick of =P) I have to sit aside and let a bit of a tummy ache pass.
The Biggest Loser
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You partially answered your on question. =p
If you are already taking calcium from consumption of dairy food, it should be enough. Overdose will not be a good thing. Nevertheless, here are some of the sources of calcium ; seaweeds such as kelp, wakame and hijiki; nuts and seeds (like almonds and sesame); blackstrap molasses; beans; oranges; amaranth; collard greens; okra; rutabaga; broccoli; dandelion leaves; kale; and fortified products such as orange juice and soy milk. An overlooked source of calcium is eggshell. (http://en.wikipedia.org/wiki/Calcium#Nutrition)
Some sources of Vitamin K are, Brasicca vegetables, such as cabbage, cauliflower, kale, broccoli. Other than that you can get your vitamin K from Brussels Sprouts, fruits such as kiwi,bananas and dairy products too. Olive oil too contain a large amount of Vitamin K.
And as for Vitamin D, try to expose yourself to sunlight at most 20 min to an hour a day.. Don’t go sunbathing. One of the best natural sources for Vitamin D is cod-liver oil.