The most commonly known food source rich in calcium is cow’s milk, which is the only calcium source that many people know about. People are very familiar with it, but actually there are many more sources of calcium from plants that many people know about. You may never know. For anyone who is new to being a Vegan. I recommend you to read this article because Hello Doctor has collected sources. Calcium from plants that vegans can eat for you ทางเข้า ufabet
How important is calcium to the body?
Calcium is an important nutrient for bones. It is a nutrient that helps make bones strong. It’s mostly found in milk, green leafy vegetables, sesame seeds, tofu, soy milk, grapefruit, and orange juice, and it’s also found in many other foods.
Calcium is considered a very important nutrient for the body. Because besides helping to make bones and teeth strong Calcium also helps in the functioning of the nervous system, muscles, and blood clotting. It also helps balance blood pressure. Helps prevent osteoporosis as well. If the body has low calcium levels May cause bone loss.
Calcium from plants is an interesting new option.
As already mentioned, Calcium is a nutrient that is essential to the body. According to the National Institutes of Health (NIH) in the United States, For adults between 19 and 50 years old, they need 1,000 milligrams of calcium per day. This amount of calcium is found in 8 ounces or 3 glasses of milk, especially dairy foods. Cheese and yogurt are considered the best sources of calcium.
However, for people with lactose intolerance Including those who eat a vegan diet can be more confident. Because in addition to dairy foods Cheese and yogurt also have many sources of calcium from plants. These are the plants that we bring to you. It is also considered an excellent source of calcium.
- chia seeds
2 tablespoons of chia seeds provide 179 milligrams of calcium. Chia seeds, in addition to being high in calcium, also contain boron, which helps promote bone and muscle health. By helping the body burn fat.
Eating just 1 tablespoon of black sesame seeds will help the body receive up to 88 milligrams of calcium. In addition, eating sesame seeds You also get other nutrients such as zinc and copper. Both nutrients are beneficial to bone health. From a study in the year 2013 found that eating more sesame helps relieve symptoms of osteoarthritis.
- Soybean products
Soybeans are naturally rich in calcium. One cup of cooked soybeans, approximately 175 grams, provides 18.5% of the daily calcium intake. Young soybeans or soybeans provide approximately 27.6% of the daily calcium intake. There are also foods made from soybeans that contain calcium, such as:
- soy milk
1 cup of soy milk has the same amount of calcium as cow’s milk. Importantly, eating soy milk also gives you vitamin D and less saturated fat than fresh milk that contains lactose.
Tofu is another good source of calcium for the body. Before buying tofu, read the label carefully and choose only tofu that contains calcium salts. Soybean products that has undergone minimal processing Considered a source of fiber good vitamins and minerals In addition, soybean products are considered high-protein foods.
One cup of whole almonds provides 385 milligrams of calcium, which is more than one-third of the recommended daily amount. However, consuming 1 cup of almonds provides 838 kilocalories of energy and almost 72 grams of fat, although most of the fat comes from almonds. It is beneficial to the body and is monounsaturated fat. But consuming foods that are high in calories is not good for the body. Therefore, you should limit your consumption to only one-fourth of a cup per serving, for example.
However, sunflower seeds that are sold High amounts of salt may be added. For health benefits You should choose to eat raw sunflower seeds with no added salt. Importantly, you should consume in moderation and take into account the amount of calories you receive.
One cup of sunflower seeds provides 109 milligrams of calcium. Sunflower seeds are also rich in magnesium. It helps to balance calcium in the body and helps regulate the health of nerves and muscles. In addition, sunflower seeds contain vitamin E and copper. That promotes bone strength and flexibility and prevents bone loss.
Seaweed is another option for increasing the amount of calcium in the body. We can eat seaweed both raw and cooked. Seaweed provides 126 milligrams of calcium per cup (about 80 grams), or 12% of the daily value.
vegetables and greens
Some vegetables, especially bitter vegetables like leafy greens and cruciferous vegetables They are often rich in calcium, for example spinach, Taiwanese spinach. and cabbage Cooked, it provides 84–142 milligrams of calcium per 1/2 cup (about 70–95 grams), or 8–14% of the daily value.
Other calcium-rich vegetables include okra, kale, cabbage and broccoli. When cooked, they provide about 3–6% of your daily calcium needs. Importantly, these vegetables also contain a variety of antioxidants.
One large orange contains 74 milligrams of calcium, while a single glass of calcium-fortified orange juice has 300 milligrams.
Calcium is an important mineral for the body. bones and muscles Including the circulatory and nervous systems. But many people don’t get enough calcium. Because eating a vegan and vegetarian diet There are many plant sources of calcium, including vegetables, fruits, seeds, and nuts. These options are good plant sources of calcium. What vegans should eat