Contrary to common misconception, cow's milk is neither the only supply of calcium nor its primary source. There are numerous calcium-rich plant-based ingredients that can be used to create great meals. Let’s take a look!
Your body uses calcium for a variety of functions. It's renowned for its capacity to strengthen and preserve your bones. However, this mineral is also critical for blood coagulation, neuron transmission, blood pressure regulation, and muscular contraction.
There is no set amount of calcium that a person must consume, but it varies from nation to nation and even from person to person. It typically ranges from 700 mg to 1000 milligramme.
Here are some of the top vegetarian foods which are high in calcium:
A single orange has 60 milligrammes of calcium. So, throughout the day, munch on this fruit for a snack. Oranges are also a top source of vitamin C, which strengthens the immune system and eliminates free radicals that damage cells.
Soy milk & Tofu, are excellent providers of calcium. Nearly 261 mg of calcium can be found in soy milk, but that's not all it's high in. Selenium, magnesium, iron, and protein are also present. Soya is the only vegetarian meal that includes all eight of the essential amino acids, making it a complete protein.
Any bean that is white or off-white in colour is referred to as a "white bean." In addition to providing up to 100 mg of calcium in half a cup, these beans are also incredibly tasty.
One of the fruits with the highest fibre content is the fig. Along with vitamins A, B1, and B2, they also include minerals like calcium, iron, phosphorus, manganese, sodium, potassium, and chlorine. Two medium-sized figs are able to provide 55 mg of calcium.
You can get 47 mg of calcium from 100 grams of hardy, emerald-green, crisp florets. Broccoli, which is frequently promoted as a fantastic "superfood," has significant amounts of folate, which is crucial for controlling cell growth and reproduction, immune system-boosting vitamin C, and vitamin K, which helps to strengthen bones.
- Although all nuts contain some calcium, almonds are particularly abundant, giving 97 milligrammes per 1/4 cup (35 grammes), or about 10% of the RDI (4 Trusted Source).
- Walnuts, pistachios, hazelnuts, and macadamia nuts contribute between 2-3% of the RDI for the same amount, whereas Brazil nuts come in second to almonds with about 6% of the RDI per 1/4 cup (35 grams).
- Nuts are a rich source of protein, fibre, and healthy fats. In addition, they're a wonderful source of B vitamins, magnesium, copper, potassium, selenium, and vitamins E and K. They're also high in antioxidants.
Your bones, muscles, neurological system, and circulatory system all need calcium to function properly. However, many people, including vegans, do not obtain enough of this nutrient.
It's common to believe that this mineral can only be found in dairy products or non vegetarian foods. But it's also naturally contained in a variety of plant foods, including grains, legumes, fruits, vegetables, nuts, and seeds. Seaweed and blackstrap molasses both contain it.
In addition, this nutrient is added to a number of meals. Therefore, variation is essential when attempting to fulfil your calcium requirements while following a vegan diet.