Most people associate calcium with milk and other dairy products, but it’s not always easy to get enough of this important mineral if you’re vegan. Fortunately, there are many vegan foods that are rich in calcium.
Calcium is important for bone health and heart function, as well as for blood pressure regulation and blood clotting. According to the U.S. National Institutes of Health, the recommended intake of calcium for adults is 1,000 mg per day.
Dairy is a good source of calcium, but it is not the only source available. Plant foods such as green leafy vegetables, bean sprouts, nuts, seeds and calcium-fortified soy products are all good sources of this important mineral.
Green leafy vegetables.
Green leafy vegetables, such as spinach, kale, broccoli, romaine lettuce and Swiss chard, are rich in calcium. For example, one cup of raw spinach contains about 240 mg of calcium, while one cup of broccoli contains about 180 mg.
Also part of this group are kale, chard, cabbage, kale, endive, endive, endive, arugula … among others. They are characterized by a bitter taste and a rough texture, and are a source of essential nutrients for health.
Green leafy vegetables are rich in vitamins A, C and K, as well as minerals such as calcium, iron and magnesium.
They also contain dietary fiber, which is important for regular intestinal transit. Vitamin A is essential for the health of the eart, lungs, eyes and immune system. Vitamin C helps prevent cell damage and promotes wound healing. Vitamin K is necessary for blood clotting and bone health.
They are also a source of iron which is necessary for red blood cell formation and DNA synthesis. They contain magnesium which is important for muscle and nerve function, blood sugar regulation and blood pressure.
Green leafy vegetables are an integral part of a healthy diet. It is recommended to eat at least three servings of leafy green vegetables a week. You can add them to salads, soups, stews or have them as a side dish in a main course.
Nuts and dried fruits
Dried fruits are those that have been extracted from the plant and have undergone a dehydration process to reduce their water content.
Some of the most common nuts are walnuts, pistachios, almonds, hazelnuts and cashews.
Nuts, and nuts in general, have been associated with a number of health benefits. For example, it has been shown that consuming nuts on a regular basis can help reduce the risk of cardiovascular disease, diabetes and some types of cancer.
These foods are a good source of protein, healthy fats, vitamins and minerals. They are also a good source of dietary fiber, which can help improve digestion and increase satiety.
Some studies have suggested that eating nuts on a regular basis can help with weight control, as the fiber and protein can help you feel fuller for longer.
In addition, nuts are a good source of energy and can be a healthy snack if consumed in moderation. However, it is important to keep in mind that they are high in calories and should be consumed in moderation. It is also important to select nuts that are not fried or packed in oil.
As for calcium; nuts such as almonds, Brazil nuts, macadamia nuts, hazelnuts, cashews and cashew nuts are also rich in calcium. One ounce (28 grams) of almonds contains about 75 mg of calcium, while one ounce of Brazil nuts contains about 60 mg.
Sesame, sunflower, pumpkin and flax seeds are other good sources of calcium. One tablespoon (15 ml) of ground sesame seeds contains about 60 mg of calcium, while one tablespoon of sunflower seeds contains about 35 mg.
Soybeans are a plant of the legume family, native to Asia. It is cultivated mainly for its beans, which are consumed in the form of tofu, soy milk, flour, oil, etc.
Soybeans contain many nutrients essential for health, such as proteins, vitamins, minerals and essential fatty acids. Soybeans are a good source of high quality vegetable protein, this protein is similar in structure to animal protein, making it a good choice for people who do not eat meat or want to reduce their animal protein intake and totally suitable for vegan, vegetarian
and flexitarian diets.
Soy protein is also lower in saturated fat and cholesterol than animal protein. It is also a good source of vitamins and minerals, such as calcium, iron, magnesium, selenium and vitamins B1, B2 and B6. In addition, soy contains essential fatty acids, which are necessary for the proper functioning of the body, but which the body cannot produce on its own.
Soy products fortified with calcium, such as tofu, soy milk and soy yogurt, are other good choices for vegans. One cup (240 ml) of calcium-fortified soy milk contains about 300 mg of calcium, while one cup of fortified soy yogurt contains about 450 mg. Adequate calcium intake is important for bone health and heart function, as well as for blood pressure regulation and
blood clotting. Fortunately, there are many vegan foods that are rich in this important mineral.