Calcium-Rich Foods For Vegan
Calcium is a mineral that can be found in many foods. Vegan calcium-rich foods are in abundance. Most of the calcium in your body is in your bones and in your teeth. There is also calcium elsewhere in the body such as the blood, muscles and body tissue. Despite what the dairy industry would like you to believe you do not need to consume dairy to get enough calcium in your diet. One only needs to look at other herbivorous animals in the world such as Elephants and Gorillas. They do not consume dairy and have perfectly healthy bones and teeth. you can also look at countries where dairy is rarely consumed such as south-east Asian countries. These countries typically have low rates of osteoporosis which is a disease caused by a calcium deficiency.
The calcium RDI (Recommended Daily Intake) is 700 milligrams per day for adults aged between 19 and 64 years old. This amount goes up for adults over the age of 64 and for children between the ages of 4-18 years old. There is still a large percentage of people, vegans and non-vegans alike who do not reach these recommended targets.
Here are some calcium-rich foods that are vegan.
Soybeans and soy-based food are a great source of calcium. Soy milk, tofu and tempeh to name a few.
2. Beans, Lentils and Peas
Another great source of calcium and abundant in all supermarkets. Chickpeas, kidney beans and lentils to name but a few.
3. Nuts and seeds
Certain nuts and seeds are a good source of calcium. Nuts with calcium include Almonds and Brazil nuts. Seeds containing calcium include chia seeds and Flax seeds.
4. Grains and Cereals
Not typically thought of as sources of calcium but some grains and cereals contain significant amounts of calcium. Ragi, kulthi and Rajma among the highest.
5. Vegetables and leafy greens
Everyone should be eating lots of vegetables and leafy greens as part of a healthy diet so getting enough calcium should not be an issue. The list of vegetables and leafy greens that contain calcium is substantial. Spinach, Bok choy, turnip, collard greens, kale, cabbage, broccoli and Brussel sprouts to name a few.
Another food source that people should be eating a lot of and yet another potential source of calcium. Fruits with calcium include oranges, figs, raspberries, blackcurrants and blackberries.
As shown by the list above calcium-rich foods are abundant in a plant based diet as long as you eat a variety of healthy food such as nuts and seeds vegetables and leafy greens you should be getting enough calcium in your diet without the need to consume dairy products. If you think you need a calcium boost every so often then you can consider supplementation. If you are a vegan either recently or long term there are some common vitamin and mineral vegan supplements you may want to consider.
Vitamin D is another important daily vitamin required by the body for good health. Vitamin D play an important role in the abortion of calcium. Check out the list of vegan sources of vitamin D.
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