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.

 

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Kidney stones partially dissolve naturally

Scientists have found that kidney stones partially dissolve and regrow again as they form, challenging previously held theories as well as raising hopes for new treatment.

The findings showed that kidney stones are built up in calcium-rich layers that resemble other mineralisations in nature, such as those forming coral reefs.

This contradicts the widely held notion that kidney stones are homogenous rocks that never dissolve and are different from all other rocks in nature, said lead author of the study.

"Contrary to what doctors learn in their medical training, we found that kidney stones undergo a dynamic process of growing and dissolving. 

"This means that one day we may be able to intervene to fully dissolve the stones right in the patient's kidney, something most doctors today would say is impossible," the rsearcher said.

The research, published in the journal , demonstrated that "instead of being worthless crystalline lumps, kidney stones are a minute-by-minute record of the health and functioning of a person's kidney".

"Before this study, it was thought that a kidney stone is just a simple crystal that gets bigger over time," said a Dr.

"What we're seeing here is that it's dynamic. The stone is growing and dissolving. It's very rich with many components. It's very much alive," the Dr. added.

For the study, the team used a novel technology -- Airyscan super-resolution microscopy -- that allowed them to view the samples at 140-nanometer resolution --spectacularly clear, colourful images of the interior growth history of the kidney stones.

They found that kidney stones are built up in alternating thin layers of organic matter and crystals, interrupted in places with jutting interior crystals.

In the earliest stages of kidney stone development, crystals of a hydrated form of calcium oxalate adhere to one another, forming a big, irregular clump. Layers of organic matter and crystals build up on top of this inner core, creating an outer shell. The stones continue to dissolve and grow. 

But many of the layers were disrupted, revealing that part of the stones - usually the interior dihydrate crystals - had dissolved. New crystals of a dehydrated form of calcium oxalate had begun to grow again within those voids.

Researchers and doctors who study and treat kidney disease will now need to rethink their basic assumptions, the study noted.

 THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                             PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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