Top 10 Calcium Rich Foods For Vegans
Calcium is one of the most requisite minerals for the human body in order to form, build and maintain strong bones and teeth. It is also required for the proper functioning of nerves and muscles.
Since the body can’t make its own calcium, it’s vital to monitor our calcium intake and eat a varied and balanced diet.
Here are the top 10 Non- dairy Calcium-rich foods for Vegans :
Soybeans are naturally rich in calcium, low in saturated fats, high in dietary fiber, protein, Vitamin C, and folate. Adding soybeans to your diet can be really easy as they come in various products like soy milk, soy flour, tofu, tempeh, soy chunks, soybean oil, soy chunks, soy yogurt, soy nut butter and soy meat.
2. LENTILS, BEANS & PEAS
Lentils are not only highly nutritious but also inexpensive and versatile.
You can choose from a wide variety of pulses from red lentils, green gram, yellow gram, horse grams to kidney beans, pinto beans, black beans, green beans, chickpeas and the like.
Soaking, sprouting, or fermenting them before cooking can further boost nutrition absorption.
While most nuts like walnuts, pistachio, cashews and pecans contain small amounts of calcium, almonds have an exceptionally higher calcium content and are a great source of healthy fats, fiber, magnesium and Vitamin E.
Chia, flax, sunflower and sesame seeds are widely known for its “superfood” qualities. Besides having a high calcium content, these tiny seeds are packed with fiber, antioxidants, protein and vitamins.
The best way to consume these seeds is by dry roasting and sprinkling them over salads, soups and veggies, or using seed butter.
5. FINGER MILLET (RAGI)
Finger millet is naturally rich in calcium and an excellent source of protein, iron, magnesium, phosphorous, dietary fiber and vitamins. It is also gluten-free and one of the few natural sources of Vitamin D.
6. GREEN LEAFY VEGETABLE
Spinach, turnip green and arugula packs in quite a punch of nutrition with loads of calcium, Vitamin K and antioxidants. Kale and broccoli, that belong to the cruciferous family of vegetables, also contain plenty of calcium.
These leafy greens are low in calories and easy to cook. Boiling them can improve its nutrient absorption.
7. SOME FRUITS
Calcium rich fruits include orange, kiwi, pineapple, papaya and certain berries like raspberries, blackberries and strawberries.
These fruits not only have the highest amounts of easily absorbable calcium but are also the highest sources of Vitamin C.
8. SWEET POTATOES
Sweet potatoes are sweet and starchy root vegetables that have a high fiber and water content. They are rich in calcium, B vitamins, Vitamin C, iron, magnesium, potassium, phosphorous and zinc.
Boiling sweet potatoes help to retain its antioxidants and increase nutrient absorption.
9. DRIED FRUITS
Dried figs, dates, apricots and prunes are all natural sources of calcium and are also rich in antioxidants, fiber and a variety of vitamins and minerals. They contain about the same amount of nutrients as the fresh fruit, but more concentrated and without the water content, making the fruit shrink in size.
10. FORTIFIED FOODS
Certain foods and drinks have calcium added to them to help boost their nutritional value. Foods that are fortified with calcium include cereals, rice, juices, yogurt, plant milk, cheese and other dairy alternate products.
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