Following a vegan diet? Top 7 Sources of Calcium for You

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While the uncooked version of broccoli contains more calcium than the cooked variety, 100 grams of broccoli independently delivers 40 milligrams of calcium |  Photo credit: Pexels

While the uncooked version of broccoli contains more calcium than the cooked variety, 100 grams of broccoli independently delivers 40 milligrams of calcium | Photo credit: Pexels

Highlights

  • A small serving of chia seeds contains 11 grams of fiber, omega-3 fatty acids, and 18% of your daily calcium requirement
  • Soy foods and drinks are one of the best sources of calcium for vegans
  • One serving of black beans contains 29% of your daily requirement

New Delhi: Being a vegan comes with its own set of challenges. On the one hand, these are health benefits like weight loss, better blood sugar and cholesterol control, improved kidney function and more. And on the other hand, the vegan diet restricts any of the foods like dairy, lean meat, and eggs that nourish the body with calcium, protein, and healthy fats. These nutrients, especially calcium, strengthen bones, improve skin health, regulate blood pressure, and prevent blood from clotting. However, the good news is that a vegan diet also includes certain foods that meet the body’s needs for calcium and prevent the risk of deficiency.

So, if you are a vegan, don’t worry as there are certain foods that will not only offset your daily calcium needs, but will also keep your bones and teeth strong for the long term. Keep reading.

  1. Chia seeds: Popularly known as a super food, an ounce of chia seeds is all nutrients. A small serving of chia seeds contains 11 grams of fiber, omega-3 fatty acids, and 18% of your daily calcium requirement. Serve it with fruit, oats or sprinkle on salads, a tablespoon of chia seeds could do wonders for your health.
  2. Figs: If you fancy something sweet, we recommend the dry or regular figs. A nutrient-dense snack, two figs can deliver up to 65 milligrams of calcium.
  3. Soy : Soy foods and drinks are one of the best sources of calcium for vegans. From tofu to soy milk, from tempeh to soy sauce, including them in the diet can be a great way to add calcium to a vegan diet.
  4. Oranges: Those who think oranges are just a great source of vitamin C, here’s some good news. Bright citrus fruits which are a breakfast favorite for many are also a rich source of calcium. One medium-sized orange contains 55 milligrams of calcium.
  5. Dark green leafy vegetables: Dark leafy greens like spinach and kale are a great source of nutrients, especially calcium. Two cups of kale contain 20% of the daily calcium requirement with just 66 calories. You can add kale to your smoothies or include spinach in salads or as an edible base for serving meals.
  6. Broccoli: Another super healthy green cruciferous vegetable that offers a lot of calcium is broccoli. While the uncooked version of broccoli contains more calcium than the cooked variety, 100 grams of broccoli independently offers 40 milligrams of calcium.
  7. Black beans: Vegans can also rely on black beans for their share of calcium. One serving of this superfood contains 29% of your daily requirement. Plus, it contains iron, protein, and fiber, making it a super healthy staple that pairs well with every meal.

Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before starting a fitness program or making any changes to your diet.

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