It is well known that calcium helps to increase and maintain bone density. However, this mineral plays a more diverse role. It plays a vital role in muscle contraction, regulates blood pressure, improves neurotransmission and prevents blood clotting. For adults, the daily intake should be 1,000 mg. However, if you are over 50 years old, you need 1,200 mg. People between the ages of 4 and 18 should take 1,300 mg daily. Calcium is easily and abundant in many foods, but many people, especially those who do not consume meat or related products, still do not meet the recommended daily dose.
Read again: 10 mistakes to avoid when you are on a weight loss diet
The five plant-based calcium sources for vegans are:
Spinach is one of the largest sources of calcium and iron. It provides about 100 mg of calcium per 100 grams. Drinking a cup of cooked spinach gives you about 250 mg of this important mineral. However, keep in mind that spinach also contains oxalate, which can interfere with the absorption of calcium. Boiled spinach reduces the oxalate content by up to 90%. Spinach can be incorporated into the diet in several ways, including salads, how to make juice, and the addition of curry. You can also make a writer using spinach. Click here for an appetizing recipe centered around spinach.
For every 100 grams of broccoli, 50 mg of calcium is supplied. Broccoli calcium is more easily absorbed by the body than the calcium supplied by milk. Broccoli, advertised as a “superfood,” also provides vitamin C, vitamin K, and folic acid to regulate cell growth and reproduction. This green vegetable also provides antioxidants and fiber to help reduce inflammation. Click here for some simple broccoli recipes.
I eat oranges all day long. Each of them has 60 mg of calcium. It also supplies vitamin C to strengthen the immune system and destroy free radicals that cause cell damage. Prepare a smoothie or extract the juice. Orange is versatile. Click here for recipes for orange turmeric and vanilla yogurt smoothies.
They are a great source of fiber. They also contain minerals and supply multivitamins like A, B1, B2, calcium, iron, phosphorus, manganese, sodium, potassium, and chlorine. Only two medium-sized figs contain more than 50 mg of calcium. There are six delicious ways to add figs to your diet.
Soybeans are low in saturated fat and rich in protein, vitamin C and folic acid. As an excellent source of calcium, you can add 100 grams of soy to your daily diet. There are various ways to do this. Soybeans also contain iron, magnesium, protein and selenium. Soy is also the only vegetarian food that contains all eight essential amino acids. You can use soy flour, tofu, tempeh, soy milk, soybean oil, and soy chunks. Find 10 of the best soy recipes you can try at home here.
Add these vegan foods as a source of calcium to your regular diet.
Disclaimer: This content, including advice, provides general information only. It is by no means a substitute for a qualified medical opinion. Always consult your specialist or family doctor for more information. The Anand Market is not responsible for this information.