7 non-dairy calcium-rich foods for vegans
It is well known to all that calcium is
necessary to build bones and keep them healthy. This mineral is also
important for muscle contraction, blood pressure regulation, nerve
transmission, and blood clotting. As per the National Institutes of
Health (NIH) in the United States, most adults aged 19–50 require 1,000
milligrams (mg) of calcium daily. Milk, cheese, and yogurt are the best
sources of calcium, but there are many other non-dairy products that are
packed with calcium.
Here are 7 non-dairy food items tat vegans can have:
1) Soy milk
Soybeans
are naturally rich in calcium. One cup of fortified soy milk contains
the same amount of calcium as a cup of cow's milk. Apart from calcium,
soy milk is also rich in vitamin D. 100 ml of soy milk is packed with 25
mg of calcium.
2) Dried figs
Rich
in fiber and antioxidants, figs help alleviate constipation and keep
you fuller for a longer period of time. Figs are not only nutritious but
also satisfy your cravings for sugary stuff. Eight figs provide 241 mg
of calcium.
3) Almonds
Nuts
are packed with calcium, but almonds are especially rich in calcium.
Almonds are good for snacking between the meals and are a good source of
vitamin E, copper, magnesium. One cup of whole almonds contains 378 mg
of calcium.
4) Chia seeds
Chia
seeds are rich in calcium and boron, which is good for bone health and
muscles. This helps to metabolize calcium, phosphorous, and magnesium.
Add chia seeds to your smoothies or mix them in your oatmeal, there are
multiple ways to have chia seeds. 2 tablespoons, of chia seeds, provide
179 mg of calcium.
5) Tofu
Made
from soybean, tofu is an excellent source of calcium. The calcium
content depends on the brand of the soybean with which it is prepared.
One cup of tofu contains 870 milligrams of calcium. Not only calcium,
tofu also contains 20 grams of protein.
6) Sunflower seeds
Apart
from calcium, sunflower seeds are also packed with magnesium, which
balances the effects of calcium in the body and regulates muscle health.
Sunflower seeds also contain vitamin E and copper. One cup of sunflower
seed contains 109 mg of calcium.
7) Broccoli
Broccoli
is a great source of vitamin K and C and also provides potassium, fiber. This
green veggie is well-known for its high calcium content. 100 grams of
frozen broccoli has 47 mg of calcium.