The role of calcium in your body is important. It is well known for its function in protecting and maintaining your bones. Nevertheless, this mineral is essential for nerve transmission, coagulation, and pressure regulation.
Yet, a lot of people need help to use these recommendations. Although this mineral is present in various plant diets, many people avoid dairy and other animal products. In this blog, we have shared some plant-based sources of calcium.
Add These 7 Vegan Calcium-Rich Foods to Your Diet
- Chia Seeds
Two tablespoons of chia seeds have 179 mg of calcium from a reliable source. Moreover, the boron in chia helps the body’s metabolism of calcium, phosphorus, and magnesium, which supports the health of bones and muscles. Chia seeds can be mixed with yogurt, cereal, or smoothies for a little more crunch.
With 100 grams of broccoli, 50 milligrams of calcium are created. Two cups of broccoli provide the same amount of calcium as one glass of milk. However, due to broccoli’s higher absorption rate, the body absorbs calcium from broccoli more quickly than calcium from milk.
- Soy and soy products
Soybeans naturally contain large amounts of calcium. Foods made from soybeans, such as tofu, tempeh, and natto, are similarly rich in this mineral. For example, tofu made with calcium phosphate has 350 milligrams per 100 grams. Low-processed soy products are a great source of fiber, vitamins, and minerals. They are also one of the few plant meals that are thought to have a full protein source.
One cup of whole almonds has 385 mg of calcium, more than one-third of the recommended daily allowance. Yet, the same meal also has 838 calories and more than 72 grams of fat. Even though the fat is mostly monounsaturated and beneficial, a person should limit their intake to smaller portions due to the high-calorie level.
- Sunflower Seeds
A good source of calcium, sunflower seeds provide 109 mg per cup. Furthermore, these seeds are rich in magnesium, which counteracts the negative effects of calcium on the body and regulates the health of the nerves and muscles. The seeds of sunflowers also contain copper and vitamin E. These nutrients promote strong, flexible, and healthy bone building.
- Sesame Seeds
Sesame seeds can be incorporated into your diet as a reliable source of 88 mg of calcium per tablespoon. Roast the seeds, sprinkle them over a salad, or bake them into bread for a nuttier flavor. Sesame seeds also include zinc and copper, two beneficial nutrients for bone health.
This legume has approximately 105 milligrams of calcium per 100 grams. Chickpeas are one of the best vegan protein sources and are rich in phosphorus, iron, copper, folate, and copper, making them a fantastic superfood for vegans. Chickpeas can be cooked, sprouted, or turned into a thick gravy and used as a spread for sandwiches, soup, or salad. Your daily intake of key nutrients shouldn’t be impacted by whether you consume vegan food or don’t consume dairy for personal reasons. Remember to intake these foods in your diet.