Nigerian foods rich in Calcium and Vitamin D, Nigeria food for strong bone.
Things that can help boost your immunity:
Getting more vitamin D
Vitamin D is essential for its ability to modulate the body’s immune response. It can also activate T cells in the body, reinforcing the body’s natural defense against viruses and infections.
Here are only a few effective ways to get more vitamin D:
➡️Take some sunshine. 10-30 minutes of midday sunlight would be great on a regular basis and supply our bodies with vitamin D. However, if you are sensitive to sunlight, it is best to limit your exposure.
➡️Eat foods rich in vitamin D as well as fortified foods. Some of the foods you can include in your diet at higher rates of Vit D are as follows: Seafood, Fatty fish such as tuna, mackerel, anchovies and sardines + Egg yolks.
Vitamin D rich foods in Nigeria are:
Pawpaw
Squash
Avocado
Meat
Fish
Melon
Mangoes
Sweet potatoes
Apricots
Peaches
Eggs and cheese
Broccoli
Carrots
Milk
Yam
Tomatoes
Irish potatoes
What of Calcium rich Nigerian foods?
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Get healthy bones with calcium rich foods!
Recommended daily intake for calcium is 700-1000mg /day. This intake range can be challenging for some vegans, so it is necessary to pay more attention to it until reaching these levels become second nature to you.
What really matters is how much calcium you absorb, though, not how much you eat. For example spinach is rich in calcium, but it is tied with oxalates, which hinder it’s absorption. We are only able to absorb about 5% Ca from spinach!
▪️ Calcium absorption decreases with age.
▪️ Vitamin D enhances calcium absorption.
▪️ Vitamin K2, which our body creates from K1 (Natto is the only vegan reliable vegan source of K2), directs Ca to be stored where it should (bones).
Calcium rich foods like Kale, mustard greens, turnip greens and broccoli have a calcium absorption rate of 50-65%, which is more than milk (30%).
💥 Still on Nigerian foods high in calcium 💥
It is crucial to build your bone strength and prevent heart diseases by merely incorporating these calcium-rich foods in your diet. The most abundantly-available nutrient in our body, calcium, also happens to be abundantly critical for maintaining bone strength.
Calcium is also necessary for maintaining healthy communication between the brain and other parts of the body, and this essential nutrient positively enables muscle movement and cardiovascular function.
Calcium reduces hypertensive disorders, prevents osteoporosis, and keeps cholesterol in check.
The recommended daily intake of the mineral stands at 1000 mg.
While milk is our most conventional source of calcium, i.e., 125 mg of calcium per 100 ml of milk, other food sources are equally rich in calcium, if not more.
Of all nuts, almonds have the highest calcium content as 28 grams of almonds deliver 8% of the recommended dietary intake of calcium.
Almonds are also a rich source of fiber, magnesium, manganese, vitamin E, fats, and protein. Hence, they help in lowering blood pressure, body fat, and other risk factors for metabolic diseases.
Other calcium rich Nigerian foods are yoghurt, milk, broccoli, turnip, oranges, lime, soya beans, sesame seeds, cinnamon etc.
Bonus tip: you can increase your calcium intake dramatically by including calcium rich mineral waters.
Sources:
Daniel Weiss
Empowering Healthy Body
Club Fitness Health
