Foods that are high in Calcium have been taking over the world lately due to its benefits. We have gathered all the information you need to know before taking it.
Calcium is essential to general health. Adults between 19 and 50 need 1000 milligrams (mg) of calcium every day as per the National Institutes of Health (NIH) in the United States. The calcium content is found in three glasses of 8-ounce milk.
Cheese, milk and yogurt are the top sources of calcium, however numerous nondairy food items are abundant in calcium. This article will will discuss 18 sources of calcium that are derived from plants.
Foods high in calcium for vegans and those who do not eat dairy products
The following food items are rich in calcium and do not contain animal products.
1. Chia seeds
One ounce, or 2 tablespoons of chia seeds provides the equivalent of 179 milligrams of calcium.
Chia also contains boron, which promotes the health of bones and muscles by helping the body to metabolize calciumTrusted Source, phosphorous, and magnesium.
Incorporate chia seeds into smoothies or mix them with yogurt or oatmeal for a little extra crunch.
2. Soy milk
1 cup of fortified soybean milk has about the equivalent amount of calcium the cow’s milk equivalent. It is essential to select one that is enhanced using calcium carbonate.
Soy milk is also rich in vitamin D. It also has less saturated fat than whole milk containing lactose.
3. Almonds
One cup of whole almonds has 385 milligrams of calcium which amounts to more than one-third the recommended daily dosage.
However, the same serving also contains 838 calories and nearly the same amount of fat.
Although the fat is generally monounsaturated and healthy, the calories count is quite high and one should restrict the amount they consume to smaller portions of about a quarter cup per serving for instance.
4. Dry figs
Eight figs, which is 1 cup, contains 231 mg in calcium.
Figs are a delicious dessert and are high in fibre and antioxidants. Take them for a mid-day snack or make the form of a smooth jam.
5. Tofu
Tofu is generally very calcium-rich. However, the amount of calcium differs, based on the firmness as well as the brand. It can vary between 275-861 mg per half cup.
To benefit from calcium, make sure you read the label carefully and select only tofu with the calcium salt which is used by manufacturers to coagulate the product.
6. White beans
A cup of beans that are white provides 161 milligrams in calcium.
White beans are low in fat and also contain iron. Include them in your favorite salad or soup, or eat as the form of a side dish or make them into Hummus.
7. Sunflower seeds
One cup of sunflower seeds kernels has the equivalent of 109 milligrams of calcium.
They are also high with magnesium. Magnesium helps balance Calcium’s effects on the body, and helps regulate muscle and nerve health.
In addition, sunflower seed kernels contain vitamin E, as well as copper.
Together, they can improve the strength of bones and increase flexibility, and stop bone loss.
However, sunflower seeds have high levels of salt added to them, which reduces the body’s level of calcium. For maximum health benefits, go for uncooked and unseasoned seeds.
Consider one serving to be approximately one handful of kernels to prevent consuming too much calories.
8. Broccoli Rabe
The bitter cousin of broccoli, is rabe. It has 100 milligrams of calcium in a cup.
A variety of recipes are designed to balance and tone down the flavorful and intense taste of this delicious vegetable.
9. Edamame
One cup of frozen, prepared edamame is a source of 98 mg calcium.
Fresh or frozen, either shelled or in pods Edamame is a high-quality protein and all nine amino acids essential to life.
10. Kale
Just 2 cups of raw chopped kale can provide around 180 mg calcium.
Kale is part of the cruciferous family of vegetable that includes broccoli too. This leafy vegetable is packed with antioxidants that can help slow or stop cell damage. It is low on calories as well with each 100g serving just 35 calories.
Include chopped kale in salads or sauté or steam it as an appetizer.
11. Sesame seeds
Consuming just one teaspoon of sesame seed can add the equivalent of 88 milligrams in calcium one’s diet. Try toasting them and sprinkle the seeds on a salad or baking them into bread for an nutty flavor.
Sesame seeds also have copper and zinc Both are beneficial for bone health. Results from an research study from 2013 show that the consumption of sesame seeds was helpful in relieving the symptoms of knee osteoarthritis.
12. Broccoli
It is one of the many foods that are high in Calcium. One cup of broccoli that has been frozen is packed with the equivalent of 87 mg in calcium.
A diet rich in broccoli and other members of the cruciferous family may be linked with a reduced risk of cancer according to Cancer, as per National Cancer Institute in the U.S.
Studies in rodents suggest that broccoli’s compounds could assist in the prevention of the colon, breast, bladder liver, stomach, and cancers. However, human studies have yielded inconsistent results.
13. Sweet potatoes
A large sweet potato has the equivalent of 68 milligrams of calcium. These are also abundant of potassium as well as vitamins C and A.
Vitamin A is a significant antioxidant that could assist in promoting eye health, protection against the effects of ageing, and even cancer prevention.
The sweet potato is naturally devoid of calories and fat. They are a popular dinner dish in a few regions around the world.
14. Collard greens and mustard
Raw collards greens are packed with an 84 mg of calcium per cup. They are also rich in minerals and vitamins.
The raw mustard leaves are an important source of nutrients. They contain 64 mg of Trusted source in calcium for each cup.
15. Okra
One cup of raw Okra is packed with an average of 82 mgtein and iron, fiber and zinc.
Many people like the vegetables that are cooked, boiled or pickled. It can also be roasted, boiled, or picked. It is one of the many foods that are high in Calcium.
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