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Similar to certain misconceptions on diet, many non-vegans or transitioning vegans comparatively feel that plant-based diets may lack dosage of Calcium. Hence, Calcium tablets are to be consumed on a day-to-day basis. Still, people think that Milk and dairy products are the only sources which one can derive Calcium from.
Again, look at the irony here. Grass-fed cattle get their Calcium from plants. And, as they eat grass or green leaves of plants, that is the original source from where the milch animals get their Calcium from. As humans, we can also derive adequate Calcium by including plant-based diets that are rich in Calcium in our daily diet plan. Presenting to you some of the super plant-based foods where you can derive your Calcium from:
Soybeans are power-packed plant-based food that is rich in Calcium. Typical foods that are made from soybeans are tofu, tempeh, and nato. Tofu that is fortified with Calcium phosphate contains about 350 mg for a serving of 100 grams. Plus, soybeans are excellent sources of proteins, vitamins, fiber, and other minerals your body needs for its day-to-day functioning. Including tofu salads or making continental delicacies using tempeh can give you a balanced diet of vitamins or minerals to meet out your body’s daily requirements. Hence, soy products can make your daily diet a balanced one.
Chickpeas, black beans, winged beans, white and navy beans, kidney beans, and lentils are exotic sources of Calcium. These are superfoods that can easily meet your RDI (Recommended Daily Intake) on Calcium. These plant-based foods are also rich sources of proteins, fiber, iron, zinc, potassium, magnesium, and folate. You can make sprouted dals, salads, exotic varieties of Indian gravies, and a lot more flavourful recipes using beans, peas, or lentils. Thai or Continental soups liberally make use of green peas. Hummus or plant-based sauces use chickpeas as the primary ingredient. This way, you can add beans or lentils to your daily diets quite effortlessly.
Almonds are excellent sources of Calcium. And, this is a plant-based ingredient. Roasted almonds can be had along with green tea or lemon tea. Other forms of dry nuts like Brazilian nuts too are exotic sources from which you can derive your recommended dose of Calcium. Dry fruits are naturally good sources of protein, fiber, Calcium, and healthy fats. You can make kinds of nutty butter if you want to include nuts on your everyday platter. You can use almond or cashew butter you can smother onto your sandwiches. Alongside, you can crunch on walnuts or figs for a daily evening snack. Also, you can make dry-fruit energy bars that can be made from dates, cashews, walnuts, almonds, figs, pistachio, etc. When you have a bowl of assorted dry fruits, you can reduce your weight, lower your blood pressure and also avoid incidences of metabolic disorders such as Diabetes Type 2 or Heart Disease.
Tahini is a butter that is made from sesame seeds. This is an exotic powerhouse of Calcium. Tahini butter contains about 130 mg per two tablespoons of serving. Again, this contributes to 13% of RDI on your daily intake of Calcium. Again flax and chia seed butter contain about 8 mcg of Calcium in every serving (approximately 2 tablespoons or 30 ml of it). Similar to nuts, seeds can also provide you with other vital nutrients like vitamins, minerals, healthy fats, plant sugars, fiber, and protein.
These are the top 5 superfoods that are rich in Calcium. Again, you can make delightful recipes using each of them. Meeting you again through Segment 2 on Calcium-rich plant foods.
Info is taken from:- Top 10 Vegan Sources of Calcium (healthline.com)
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