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In this segment, let us have an overview on Super rich Calcium foods- Part II. You will have a fair understanding of what these foods are and how these plant-based diets can also revitalize your body’s metabolism. Techniques on how you can use the staples in your daily diet shall also be discussed at length. So, let us get started with the same:
You have certain varieties of grains like amaranth or teff that are good resources for your daily intake of Calcium. Amaranth grains can substitute for rice and you can add the staple to your everyday dish platters. Again, teff is a variant of grain that can provide you with 12% RDI with respect to your intake of Calcium. These are gluten-free too. Hence, these grains can be consumed by vegans who have gluten allergies too. Teff can be added to porridge or chili pickles, as a matter of fact. When you prepare soups or sauces, amaranth powder acts as a thickening agent. These are grains that are rich in fiber as well. In Indian households, amaranth flour dosas are soaring in demand.
You use seaweed mainly for salad dressings. Seaweed provides about 126 mcg of Calcium per serving of one cup. Each cup measures a quantity of 80 grams or too. This is a power-packed source of calcium and is cultured from oceanic water or the sea-water. Hence, as oceanic zones contain heavy metallic particles, seaweed is an ingredient, you cannot afford to consume in major quantities. You can use the ingredient as a recipe enhancer and that is it. Seaweed is also a good source of iodine that is required for the optimal functioning of your thyroid glands.
Dark leafy vegetables like spinach, kale, mustard, turnips, collard greens, broccoli, cabbage, okra, and Brussel sprouts are very good resources for your daily intake of Calcium. You get about 80 mcg of Calcium per cooked cup of serving. The serving measures about 70-100 grams. This way, you get 20% of your daily intake of Calcium. These veggies also have anti-nutrients like oxalates. Boiling these vegetables helps the body absorb requisite levels of Calcium faster. You can make interesting varieties of salads using broccoli, lettuces, beets, kale, etc.
You have citrus fruits that are excellent sources of Calcium. These include oranges, kiwis, sweet lemons, lemons, blackberries, blueberries, raspberries, and, strawberries. Jams and tarts are popular from the use of strawberries. Blackberries or blueberries are used while preparing icecreams or pudding tarts. Raspberry jams or cookies have an exotic taste, all together. You can make fruit salads using citrus fruits.
You cannot add milk or custard as citrus fruits contain Citric acid. The acid can turn the milk sour. Hence, raw fruit salads can be done using a wide range of citrus fruits. Oranges contain about 65-70 mcg of Calcium meeting 6-7 percent of your daily intake of Calcium. Again, black currents provide you with 65 mg of Calcium per serving measuring about 110 grams of the raw fruit.
Prunes are crispy or roasted blueberries that are consumed as a popular evening time snack in the US. In addition to Calcium, Citrus fruits are also very good sources of Vitamin C, fiber, and other vital nutrients and minerals. Citrus fruits are power-packed sources of antioxidants too. These fruits, therefore, help rebuild worn-out immune systems, as a matter of fact.
Canned plant milk can also contain Calcium, Vitamin B12, or Vitamin D as a matter of fact. Oat milk, almond milk, and soy are popular brands of plant-based milk that almost mimic the taste of dairy. Manufacturers also fortify other popular beverages like yogurts or cereal packs. Again, when you consume calcium-rich fortified foods, you get about 300 mcg of Calcium per serving. This means you meet 30% of your RDI on highly absorbable Calcium.
Black-strap molasses are plant-based sweeteners. This product is made from sugarcane. This sweetener is a natural one unlike your processed forms of sugars. Again, blackstrap molasses contain about 180 mcg of Calcium that satiates 18% of your RDI on the same. Again, the molasses is also rich in other vital nutrients like iron, selenium, Vitamin B6, manganese, and magnesium.
You must add Calcium to your everyday intake of food. Calcium helps keeps your bones or muscles stronger for years to come. Hormonal imbalances for women starting puberty up until pregnancy or even stages of menopause lead to a nutrient loss on a major scale.
Adding these diets to the daily intake of food can help revitalize your metabolic systems to a considerable extent. Women are subject to arthritis and osteoporosis when the body’s Calcium levels drop down. Therefore, you must make sure you include a balanced diet at all times. Stay tuned to healthy living.
Info taken from:- Top 10 Vegan Sources of Calcium (healthline.com)
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