Calcium is well-known for assisting in the formation and maintenance of bone density. But this mineral serves a much broader purpose. It is important for muscular contraction, blood pressure regulation, and enhances nerve transmission.
The recommended daily dosage for adults is 1,000 mg. If you're above 50, though, you'll require 1,200 mg. The recommended daily dose for children aged 4 to 18 is 1,300 mg. Despite the fact that calcium is readily available in many foods, many individuals do not get the necessary daily dosage, particularly those who do not consume meat and associated products.
Here are 5 calcium-rich options for vegans:
Broccoli
Broccoli has good amounts of calcium present in it. When opposed to calcium from milk, the calcium in broccoli is easily absorbed by the body. Broccoli is a "superfood" that contains vitamins C, K, and folate, all of which help to control cell development and reproduction. This green vegetable is rich in antioxidants, fiber, and anti-inflammatory properties.
Figs
They're an excellent source of fiber. Minerals and multivitamins such as A, B1, B2, calcium, iron, phosphorus, manganese, sodium, potassium, and chlorine are also included. Include figs in your diet to ensure that your body receives all of the nutrients it needs.
Spinach
One of the best suppliers of calcium and iron is spinach. One cup of cooked spinach provides enough quantities of this essential mineral. However, keep in mind that spinach includes oxalate, which might interfere with calcium absorption. Boiling spinach decreases oxalate levels by up to 90%. You may incorporate spinach into your diet in a variety of ways, including salads, juices, and curries. You may make raita with spinach as well.
Orange
Oranges should be consumed throughout the day. Each one contains around 60 milligrams of calcium. They also include vitamin C, which helps to strengthen the immune system by destroying free radicals that cause cell damage. Oranges can be used to make a smoothie or to extract the juice.
Soybeans
Soybeans are abundant in protein, vitamin C, and folate while being low in saturated fat. You may include 100 grams of soybeans in your daily diet as a good source of calcium. There are several options for doing so. Iron, magnesium, protein, and selenium are all found in soybeans. Soya is also the sole vegetarian source of all eight necessary amino acids. Soy flour, tofu, tempeh, soy milk, soybean oil, or soy chunks can all be used.
Include these vegan calcium-rich foods in your daily diet.
