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5 Health Benefits Of Saunf Milk
There are quite a few ridiculous misconceptions circulating about veganism. But perhaps the most annoying one of all is the discussion of calcium.
Calcium is indeed extremely crucial from the nutrition point of view. And it is also true that vegans will get plenty of food choices which provide them with proper access to those bone-strengthening nutrients.
But it doesn’t mean that there will be any shortages of vegan calcium sources in comparison to non-vegan eaters. In fact, there are lots of food options. And right here in this post; will you learn all about those sources and much more.
Calcium plays numerous vital roles in our body, which go beyond just keeping our bones strong.
The National Institutes of Health states that adults ageing between 19- 50 should consume varieties of rich vegan calcium sources to secure 1000 milligrams of calcium per day to ensure optimal body functioning.
For vegan food eaters, calcium is delivered through dark green leafy vegetables, legumes, fortified foods, cruciferous vegetables, etc.
A study on vegan calcium sources even points out that – calcium is better absorbed by people who regularly include greens in their diet as opposed to relying on cow’s milk.
|VEGAN FOOD SOURCES||CALCIUM|
|300 mg or 30% of the RDI
|DRIED FIGS||136 milligrams from 10 figs|
|NUTS||97 mg per 35 grams of almonds
Brazil nuts – 6% of the RDI per 35 grams
|GRAINS||In cooked 150 gms of AMARANTH and TEFF, you can get 12% – 16% RDI|
|Oranges 48–65 mg
110 gm of Blackcurrants have 65 mg of calcium
125 gm of Raspberries and 145 gm of blackberries have 30-44mg
|1 cup or 175 grams of cooked soybeans deliver 19% of the RDI
1. VEGETABLES & LEAFY GREENS
Nutritional experts dealing with vegan calcium sources point out that leafy green and cruciferous vegetables are very rich in calcium.
Fruits also classify as rich vegan calcium sources. In fact, there are some varieties of fruits that pack tons of calcium.
3. SEAWEED like KELP
Look to add seaweed to your diet as they too categorize as rich vegan calcium sources. KELP is one popular seaweed that you can either eat raw or dried.
3. AMARANTH & TEFF
Although not all grains are known to deliver calcium, some varieties do prove to be rich vegan calcium sources.
The two which immediately come to mind include – AMARANTH and TEFF. Nutritionists state that these gluten-free grains can deliver 12% – 16% RDI in each cooked cup of 150 grams.
Almost all nuts pack a good amount of calcium. But the ones you should in your diet are Almond, Brazil nuts, Hazelnuts, Pistachios, Macadamia, and Walnuts.
Each of them proves to be rich vegan calcium sources. And individually –
Most health nutritionists reveal figs to also be health vegan calcium sources.
6. FORTIFIED FOODS & DRINKS
Flour, corn-meals, plant yoghurt, and other baked food like tortilla, bread, and crackers include large amounts of calcium. The same can be said about fortified drinks like orange juice or plant milk.
These are some highly rich health vegan calcium sources which you can include in your regular diet. You should know that like all minerals and vitamins, calcium is essential for not only your muscles and bones but also for your circulatory and nervous system.
Fortunately, vegan eaters have no shortages of rich calcium sources to pick. Each of these organic food sources is properly fortified by many other nutrients which are 100% natural and will surely deliver you all the key nutrients which your body needs to function optimally.
Try 24 Mantra Organic’s range of products and savour the taste of organic goodness.
5 Health Benefits Of Saunf Milk