Calcium is one of the vital minerals that play critical role in human body health. It has a important role in keeping our bones and teeth healthy. And not only this, but significance of calcium extends beyond that! Without calcium the body have proper muscle function, and it transmit impulses between cells.
Low calcium intake also causes osteoporosis which results in weak brittle bones. Plus, blood clots be formed due this. Hence, consumption of calcium is essential.
You obtain a lot of calcium from sources such as the dairy products but vegetarians do have a variety of choices in other plant-based foods too.
Including these calcium-rich foods in your diet, support your bone health as they prevent risk of fractures. In addition to that, it enhances overall health. So, Let’s uncover these 7 Best Sources of Calcium that are perfect for Vegetarians.
1. Leafy Greens:
Vegetarian diets containing leafy greens are vital source of calcium needed for good health. These are not only packed with calcium but also contains essential nutrients. Particularly leafy greens such as, kale, spinach, collard greens, and bok choy are rich in this mineral.
Take for example; 100g of cooked spinach provides 160mg calcium. Alternatively, cooked collard greens provide about 266mg of calcium in one serving, representing about one fourth of the needed intake by an ordinary adult.
Moreover, it should be recalled that leafy vegetables have vitamins and antioxidants, thus they are recommended for people who follow the vegetarian diet. Secondly, they help with the bone strength as they contain high amount of Vitamin K that assists calcium absorption. Lastly, these greens have less calorie that makes them an excellent choice for people who want to lose their weight.
Added in salads, smoothies, or stir-fried them with garlic making it an exquisite side dish. Pair them with a food that is rich in vitamin C like citrus fruits for best calcium absorption.
By incorporating leafy greens into your vegetarian diet, you will get a nutritious mixture suitable for strong bones and overall good health.
2. Tofu and Tempeh for Calcium:
Tofu and tempeh, both are counted as exceptional source of calcium supply for vegetarians who do not use milk products. Soybean based tofu is a very flexible food and a good source of calcium. A 100-gram of tofu provides, around 350mg of calcium – a significant portion of one’s daily needs.
Another soy-based product, Tempeh has even more calcium than any other type of foods containing calcium. A 100-grams serving of tempeh contains, about 184 milligrams of calcium. Additionally, these soya foods, tofu and tempeh also provide other significant minerals like protein, iron, and magnesium, which are good for the skeletal system.
These options have something in common; they are easily digested which means that calcium in them is more absorbed in comparison with some leafy vegetables which have high concentration of oxalates. For those with lactose-intolerance or vegan lifestyle, Tofu and tempeh are reliable allies for them, ensuring enough calcium intake.
Fermented product not only provide probiotics for gut health but also has nuttiness that improves salads, sandwiches, and marinades. Add them in your diet to nurture strong bones while following your vegetarian principles!
3. Almonds
There is no doubt that almonds make delicious, crispy snacks but what one not knows is that they are equally packed with calcium – a key nutrient for the heart. Just one ounce of almonds, equivalent to about 28 grams, supplies roughly 76 milligrams of calcium. Making them Perfectly handy snacks for boosting up your Calcium intake!
Almonds are great alternative for vegetarians that won’t use dairy-based foods. Almond also contains other essential nutrient such as vitamin E, good fats and proteins. It’s simple to incorporate almonds into your daily meals; you eat them as a snack, add them to salads or use almond milk in any recipe that calls for milk.
And it must be remembered that although, almonds contain calcium, but physicians recommend obtaining it from other sources too, such as leafy green vegetables, fortified non-dairy milk and tofu, to reach required calcium every day. Almonds in wholesome vegetarian diet, have impacted positively on good health.
Almonds are nutritious as they contain good fats, fibre and protein and hence serve as a nutritious option for vegetarians. Alternatively, you add those deliciously healthy almonds in your diet through almond butter as a spread.
4. Fortified Plant Milk
Dietary sources of calcium can be diversified by the inclusion of various plant alternatives such as almond milk, soy milk or rice milk in the menu. Vegan people are able to make themselves non-dairy plant milk, one of the best ways to receive all the necessary vitamins and minerals. What’s astonishing to me is that the products are calcium-enriched and have a small number of ingredients including almonds, oats, soy, or soon.
Plant milk produced with ingredients such as nuts and dried fruits which are often fortified contains as much or even more calcium than other milk products and hence it is a great substitute. Note, that a single cup of the above-mentioned recipe provides as much as 45% of the daily calcium intake; so before buying such products make sure this fact is specified on the label.
Further, reinforced non-dairy milk has vitamin D, which makes calcium absorption more effective. This way, it strengthens bones and at the same time, some flowering conditions such as osteoporosis are avoided. The plant milk has the advantage of having a variety of nutrients and thus can be used in several ways, not only as a vegan or vegetarian diet.
It is thus an easily available form of the non-dairy type, which you can substitute for regular milk and get extra calcium in case you are on a dairy-free diet. So you can use it to replace cow’s milk in recipes, cereals, or do as you like with it.
5. Chia Seeds
These chia seeds are miniature nutritious powerhouses with more than just calcium; they are pack with fibre, omega-3 fatty acids and protein as well. These tiny seeds are obtained from a plant known as Salvia Hispanic. Only two tablespoons of chia seeds contain approximately 20 grams of calcium, which equals one day’s requirement.
Furthermore, they are very versatile in vegetarian diets. These seeds are extremely adaptive and easily be incorporated in your diet as you add them on smoothies, yoghurt, oatmeal or make chia puddings.
Calcium in chia seeds contributes towards healthy bones, muscle functions and nerve transmissions. Chia seeds are also packed with antioxidants making it nutritional powerhouse. Their ability to absorb liquid turning it into gel helps in digestion.
Therefore, they act as a most appropriate source of calcium for vegetarians. Plus, it offers other important element’s which are necessary for human body development.
6. Figs
Figs are a very sweet and healthy food as well as high in calcium. Calcium is more available in dried figs. In one cup of dried figs, there is approximately 241 milligrams of calcium. Calcium be obtained from fresh figs, which contain about 35 milligrams of calcium per figs. Figs not have calcium densities similar to dairy ones, but they add up to total calcium content.
Eating Fig with Veg Diets is easy. They be enjoyed either as a snack while still fresh or dried or incorporated in different meals altogether. They be used in salads, desserts or even eaten raw as a tasty snack. For example, yogurt is another source of calcium that complement figs in forming a delicious and calcium-rich meal as breakfast or dessert.
Besides, there are helpful minerals such as fibre, potassium, and magnesium that support bone strength as a whole. Vegetarian individuals also get their calcium from figs combined with other vegetable sources such as fortified plant milk and leafy greens.
To sum up, figs make an appetizing complement for a diet that is characterized by high levels of calcium. They contain relatively fair amount of calcium that adds upon their natural sweetness making an ideal food for good health consumption.
7. Fortified Cereals
Calcium is added in many breakfast cereals such as those labelled whole-grain and multigrain varieties. These include oat, rice, and rye whose specific processing is designed to increase calcium content, rendering them essential nutrients in an herbivorous diet. They are suitable options for people who have restricted levels of dairy components.
The typical fortified cereal contains various forms of calcium, including calcium carbonate and calcium citrate, which are easily absorbed by the body. They are vital in feeding bones with important nutrients that enhance muscle functions as well as nerve transmission. Moreover, they contain the vitamins; such as vitamin D that promotes calcium absorption and makes the nutrient richness even higher.
These cereals are healthy snacks that be combined with milk or plant-based alternatives, yogurts or as crunchy toppings in smoothie bowls. Check the nutrition labels before choosing any breakfast cereals to get enough calcium in your daily meal plan, plus team it up with other calcium rich food items like spinach, tofu or almonds for all-rounded diet.
