Calcium is a well-recognized mineral that helps build and maintain the health of your bones. Not just that, it also helps in blood clotting, muscle contraction, nerve transmission and regulation of your blood pressure. Due to its importance as a major nutrient, the recommended amount that should be consumed by you is 1,000 mg of calcium per day. In spite of this, not many are able to reach this desired portion of calcium content in their daily meals, especially those who opt for an out and out vegetarian, non-dairy and vegan diet. However, there are plenty of food items that can provide adequate amounts of calcium for your body, even if you are a practicing vegan.
Veganism is a trend that is on the rise in the urban areas among people who are fitness conscious and want to adopt an active, healthy way of life for a sustainable future. Not many are aware that there are natural sources of calcium that are present in your usual vegan diet and below is a list of food items that make that up.
Soy Foods
Soybeans are a rich source of calcium. That makes milk and foods sourced from soy will do the work calcium found in dairy and meat products does. One cup or 175 grams of cooked soybeans provide 18.5 % portion of your daily calcium intake. Tofu, tempeh and natto, which are all made from soy are not just rich in calcium but also contain high protein, fiber and other important nutrients for your body.
Beans, Peas and Lentils
Be it white beans, navy beans, black beans, chickpeas, kidney beans and lentils, all provide decent amounts of calcium apart from other minerals like iron, zinc, potassium and magnesium. Sprouting, soaking and fermenting these lentils will help improve nutrient absorption.
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Nuts
Of all the nuts, almonds are richest in calcium, providing about 97 mg per 35 grams of serving. Walnuts, pistachios, hazelnuts, and macadamia nuts are also rich in calcium.
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Chia and Flax seeds
They are pretty high in calcium content as just two tablespoons (25 grams) dish out about 5-6 % of your daily calcium requirement. Tahini, a butter made from sesame seeds is very high in calcium. 130 mg of calcium is contained in 30 grams of tahini.
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Green leafy and other vegetables
Dark leafy greens like spinach, mustard, collard and turnip are high in calcium content. Other vegetables that contain calcium are okra, cabbage, broccoli, Brussels sprouts and kale.
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Oranges and figs
A medium-size orange can provide up to 7% of daily calcium intake. About 18 mg of calcium you can get from one fig. Blackberries, raspberries and blackcurrants are also good for calcium.
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Tortillas
Just one pack of whole grain tortilla can provide up to 10% of your daily calcium needs. Go for non-white wheat flour tortilla options as they have nutrients like vitamins and proteins.
Don’t let food restrictions come in your way of attaining a fit and healthy body. Check out this website for all your vegan health, dietary and fitness needs.