Calcium is a very important ingredient that we should incorporate into our daily diet. It is very important for our bones and also to maintain overall health functions. It is highly necessary that you should take appropriate calcium in your dietary intake to evade any health-related disorders.
Top 10 Vegan Sources of Calcium: –
With the help of this article let’s figure out the top vegan sources of calcium that you can consider for your dietary intake.
1.) Nuts
Consumption of nuts offers a widespread benefit and is also treated as one of the vegan sources of calcium. In the family of nuts almonds is the right vegan source as it makes a great healthy choice if you are looking for a vegan calcium-related diet. Nuts are the source of many vitamins and minerals and are treated as an excellent mechanism of calcium. While many nuts and seeds contain modest amounts of calcium, almonds come with 75 milligrams per 30-gram serving.
2.) Kidney Beans
Kidney beans are also one of the vegan sources of calcium. If you are facing blood pressure issues, then kidney beans are the ones that you should opt for. Kidney beans and chickpeas follow with 93 and 99 milligrams of calcium, respectively. Besides all, the consumption of beans is also rich in fibre and proteins. It is also rich in other nutrients such as iron, zinc, potassium, magnesium, and folate. Diet rich in beans, peas, and lentils helps to lower LDL (bad) cholesterol and decreases the risk of conditions like type 2 diabetes, and heart disease.
3.) Soy Foods
Consumption of soy foods is also considered rich in calcium. Soya bean as a popular soya food is certainly one of the choicest foods that everyone likes. However, on the other hand, Tofu, tempeh, and edamame are also considered stellar sources of vegan calcium. Soy milk is also one of the solid sources of soya foods that you can use in your daily diet. Soy milk is also rich in vitamin D, and it contains less saturated fat than whole milk with lactose.
4.) Fortified Foods and Drinks
Fortified foods and drinks are also considered the best vegan source of calcium. The fortified food and drinks have calcium which has been infused into them during the manufacturing process. Adding this mineral to your diet in the form of fortified foods and drinks is also a good way to opt for the vegan source. Fortified foods such as yoghurts and some types of cereal are the best foods enriched with this mineral. Whereas fortified drinks such as plant milk and orange juice are also one of the best sources of this vegan-based mineral.
5.) Broccoli
If you are looking for the healthiest vegetable, then Broccoli is one which is widely considered one of the vegan sources of calcium. Being one of the vegan-based antioxidant foods, Broccoli is fuelled with all the necessary antioxidants like carotenoids lutein, zeaxanthin and beta-carotene. These antioxidants mentioned above play a pivotal role in fighting cancer and also boost immunity. Many antioxidants get destroyed by heat, but beta-carotene antioxidants, which are present in broccoli become more potent despite cooking the vegetable.
6.) Sunflower Seeds
Consumption of sunflower seeds is also one of the vegan sources of calcium. Besides all, sunflower seeds are also rich in magnesium, which balances the effects of calcium in the body and regulates nerve and muscle health. For the movement of the muscle dietary intake of calcium is highly necessary to evade any muscle-oriented pain or discomforts. Allowing sunflower in your daily diet will help you to promote bone strength and flexibility and prevent bone loss. These kinds of flexibility and strength certainly help us to evade any injury during exercise.
7.) Oranges
Orange is considered the most prominent food to enrich your calcium content. Vitamin C found in oranges is the most common ingredient that is found in citrus fruits. This vitamin is essential because our body solely can’t produce it. It encourages the production of white blood cells, which help support the body during times of stress such as infection and free radicals.
8.) Green Peas
Green peas are also considered one of the sources of calcium. Green peas are almost high in fibre, as they are the best source of Vitamin K and hence contain a good amount of manganese and phosphorus. For people who have health issues related to blood clotting, then having Vitamin K in their diet is the best useful thing one can have. Consumption of Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones. Prothrombin, a vitamin K-dependent protein is a great beneficial one which is involved in blood clotting. Whereas another vitamin K-dependent protein Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue.
9.) Sweet Potatoes
Sweet Potatoes are also considered one of the best vegan sources of calcium. This vegetable is rich in potassium, Vitamin A and C. Potassium is an essential ingredient in sweet potatoes, and helps to regulate fluid balance. Potassium is the main electrolyte in the ICF and helps to determine the amount of water inside the cells. Conversely, sodium is the main electrolyte in the ECF, and it determines the amount of water outside the cells. Whereas the presence of Vitamin A helps to promote good eyesight, cure ageing problems and hence prevent cancer.
10.) Oats
Oats as a soluble fibre are also considered one of the best vegan sources of calcium. Consumption of oats slows the absorption of carbohydrates into the bloodstream. They are also a rich source of magnesium, which nevertheless allows betterment for enzyme function and energy production. The presence of magnesium in oats helps to prevent heart attacks and strokes. Oats contain unique antioxidants, one of the antioxidants is avenanthramides. This unique antioxidant helps to reduce blood pressure which is a major cause of various heart-related problems. With the presence of this unique antioxidant, the consumption of oats also helps to reduce bad cholesterol levels in our body, thus allowing us to evade any sought of cardiovascular diseases.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
