Calcium Sources for Vegan
Dt Sheetal chhabria
Vasanth nagar, Bengaluru Feb 9, 2017
We all know that dairy products are a rich source of calcium. And if you are milk allergic, vegan, or lactose intolerant, it may not be that hard to find other sources of proteins and fats, but it may become challenging to fulfill the calcium requirement of the body without dairy products.
And you can not ignore the importance of calcium in the body. It is the most important nutrient for maintenance and strength of bones and teeth. It is also important for proper working of cells and nerves in the body. Adults need roughly 1000mg of calcium a day. Here are a few non dairy food products which are a good source of calcium:
Broccoli: Broccoli is a very healthy alternative for your calcium needs. Besides calcium, it is also rich in other important nutrients like Vitamin C and should be an essential part of your diet. Calcium content: 47 mg/100gms.
White beans: White beans are a great source of calcium and iron. They also have high amounts of fiber and contain more calcium than dark beans. Calcium content: 15 mg/100gms.
Kale: Kale is a well known superfood. A serving of it fulfills your daily need of vitamin C, K, and A, and is also a great source of calcium. Do not forget to include a bowl of it uncooked in your daily diet. Calcium content: 150 mg/100gms.
Almonds: Almond being another superfood (and also one of the oldest known aphrodisiac) is also a great source of calcium. A few almond nuts will help your body get some essential calcium besides healthy fats and a glowing skin. Calcium content: 264 mg/100gm.
Sesame seeds: Sesame seeds are also a rich source of calcium and also help reduce the risk of various inflammatory and heart diseases. Calcium content: 975 mg/100gm.
Chinese Cabbage/Bok Choy: These are a healthy source of vitamin A as well as C in addition to calcium. Calcium content: 105 mg/100gm.
Fortified food items: Though it is always preferable to go the all natural way, some fortified food items like fortified oatmeal or soy milk is also a great way of fulfilling your calcium needs.