Calcium-rich foods for vegetarians

Contents

It’s not just dairy foods that are rich in calcium. A person can get the right amount of this important mineral with other foods: the daily norm of an adult is at least 1000-1200 mg (taking into account age)

Top 10 Calcium-Rich Foods:

Oranges – are a treasure trove of not only vitamin C, but also calcium. Its amount in one fruit is 65mg. You can simply eat an orange or fruit salad, sip orange juice, or indulge in an orange dessert.

Leafy vegetables – Lead in terms of calcium content (100g / 135mg), so dairy foods are not suitable for them in this regard. It is especially worth paying attention to kale (“kale”) cabbage, which is also a source of vitamins C, K and provitamin A.

Kinoa – “pseudo-grain culture”, which the Aztecs considered sacred for its medicinal properties. In all its qualities, it is close to dairy foods, therefore it is important in the diet of vegans and vegetarians.

Dried spicessage, dill, mint, thyme, basil, marjoram, oregano and other herbs not only add aroma and taste to the dish, but also provide our body with a certain amount of calcium. Develop a healthy cooking habit with spices.

Spinach and Swiss chard – very useful greens, and contain (spinach -91mg, chard -51mg) The first mineral for humans is calcium. Add them to salads, various dishes, and make green smoothies out of them.

Flaxseed is rich in calcium – 225 mg! It is very effective in the fight against atherosclerosis and inflammatory processes in the body. It is applicable in cooking as a seasoning for salads, first courses. You can make delicious jelly and dessert from it. Can be added to smoothies and juices.

Legumes – About 13 percent of calcium is found in almost all legumes, especially black beans (130mg) and white beans (240mg). Legumes go well with other vegetables and have a positive effect on blood pressure, help normalize blood sugar.

Dandelion – no less rich in calcium than dairy foods – 187mg. A healthy and tasty salad is made from the leaves of this plant. It is known to be a powerful antioxidant, diuretic, and liver restorer.

Amaranth – an amazing plant in its useful properties and consists of almost 18% of calcium. Perfect for cooking vegetables and first courses. Especially useful as a calcium “supplier” when cooked in combination with rice.

Sesame seeds – their calcium index is 975mg! Which, undoubtedly, pleases everyone who has decided to give up the use of animal food. They can be added to juices, baked goods, salads.

Milk or Calcium from Plant Products?

It has already been scientifically substantiated that algae, leafy “green” vegetables, legumes, various oilseeds, dried fruits, and fruits are a source of easily digestible calcium. And only the very last place, in terms of the content of this mineral, is occupied by dairy foods. If in algae calcium – 1380 mg, then in yogurt and milk – 120 mg. Also, according to statistics, in countries with high consumption of dairy foods in the diet (Sweden, Finland, the Netherlands, Switzerland), people with osteoporosis are most often found. It turns out that it is milk that can provoke the onset of this disease.

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