Calcium is found in abundance in the plant world. Excellent sources of calcium are some dark green leafy vegetables (such as broccoli, cabbage), almonds, sesame tahini, soy and rice milk, orange juice, and some types of tofu cheese.
“, – reports the Harvard School of Public Health, – “. The school also notes that there is very little evidence linking dairy consumption with osteoporosis prevention. What’s more, the Harvard School cites research stating that “milk” contributes to bone loss, that is, the “washout” of calcium from the bones. Sunlight is one of the best sources of vitamin D. In the warm season, our skin produces enough of this vitamin if the face and forearms are exposed to the sun for at least 15-20 minutes a day. During cold and cloudy weather, it is very important to pay special attention to the presence of vegetarian sources of vitamin D in the diet. Many soy and rice milks contain both calcium and vitamin D (like orange juice). This is especially true for the peoples of the northern countries, where there are few sunny days a year and it is necessary to make up for the lack of vitamin.