If you’re going plant-based, you need to know that calcium is just one of the many nutrients you need to be aware of. But where do you find calcium? If you’re worried, don’t be. It’s easy to get calcium on a plant-based diet. There are plenty of foods that are rich in calcium. This article will discuss some of the most effective sources and why it’s important to get calcium on a plant-based diet.
These sources of calcium are vegan and can provide you with the nutrients you need. The beginning of the year is when we all make resolutions we hope to achieve. One of the most common resolutions is to be healthier. To achieve this, we might cut out many things from our diet. We might cut out meat and animal products altogether. This is where the problem of calcium can pop up. We look at plant-based calcium sources recommended for you.
Calcium is one of the essential nutrients for the human body. A calcium deficiency can lead to bone loss, bone weakness, and even diseases. Calcium is available in different forms, both plant and animal-based. This blog looks at the healthiest and the best plant-based calcium sources to supplement your diet.
Here are the best plant-based calcium sources to supplement your diet.
- Spinach
- Broccoli
- Cabbage
- Tofu
- Cowpea
- Soybean
- Carrot
- Pumpkin
- Orange
- Almond
- Fig
- Sweet Potato
- Parsley
- Tomato
- Arugula
1. Spinach
Spinach is an excellent source of calcium, providing over 300mg of calcium per 100g. The calcium concentration in spinach is even higher than in milk, as spinach contains calcium in a bioavailable form and other minerals and vitamins. If you are worried about your calcium intake and are looking for a vegan source of calcium, you should consider adding spinach to your diet.
2. Broccoli
Broccoli is a cruciferous vegetable related to kale, brussels sprouts, cauliflower and cabbage. Broccoli is famous for its high nutritional value and ability to improve health. Broccoli provides calcium and protein, as well. It is loaded with health-promoting vitamins and nutrients, including vitamin C, vitamin K and folate, as well as dietary fiber, potassium, and choline. Broccoli is an excellent source of magnesium, a mineral that may improve bone health and lower the risk of osteoporosis. Broccoli is a delicious, versatile vegetable that can be enjoyed in various ways. It is an excellent addition to a healthy diet.
3. Cabbage
Cabbage is a cruciferous vegetable that is a good source of vitamin C, folate, and vitamin K. It is also high in calcium, potassium, and protein. The calcium and protein content of cabbage is higher when it is eaten raw. Cabbage is rich in two types of calcium: calcium carbonate, which is the most abundant type in our diets, and calcium lactate, which is a rarer type found in cabbage, broccoli, and other cruciferous vegetables. Research suggests that cabbage also contains an enzyme which helps the body absorb calcium.
4. Tofu
Tofu is an excellent source of calcium, iron and protein and is also low in calories and fat. Tofu is made from soybeans, water and a curdling agent such as calcium sulfate or magnesium chloride. It is then pressed into a solid block. The tofu was initially created by the Chinese, who used it mainly as a soupy broth as a side dish. It is now eaten all over the world.
5. Cowpea
Cowpea, also known as black-eyed peas and field peas, is a legume that belongs to the family of Fabaceae. Cowpea is an excellent source of calcium. It can be consumed in many forms, as cowpea is available in fresh and dry forms. It has edible fruits, leaves and seeds. The seeds are the primary calcium source in the plant-based diet.
6. Soybean
Soybeans are a great source of calcium and can be an excellent alternative to dairy products. Just one cup of cooked soybeans contains about 300mg of calcium. That’s more than a glass of milk! Soybean is the richest source of calcium and is an essential source of protein. It is also a good source of iron, zinc, and vitamins. The calcium-to-phosphorus ratio of soybeans is 1:3. Soybeans are also a good source of folate, vitamin K, and manganese.
7. Carrot
Most people think calcium is only found in dairy products, but that's not entirely true. Calcium is found in many vegetables, including broccoli, spinach, and kale. But carrot tops are an excellent source of calcium. They are an excellent source of calcium because they provide numerous health benefits, including fighting cancer and reducing inflammation. Carrot tops are also a great source of vitamins A, C, and K.
Carrot is rich in calcium, riboflavin, folate, and potassium. 100 grams of carrot provides 11 mg of calcium, 77% of the daily calcium requirement. 1 cup of diced carrot offers 28 mg of calcium and 17% of the daily requirement of calcium. The soft part of the carrot is more rich in calcium than the hard part.
8. Pumpkin
While a pumpkin is mainly made up of water and fiber, it also provides a generous amount of calcium. The average size, 1 to 2 kgs pumpkin with its skin on, contains a whopping 115mg of calcium. Because the pumpkin is such a versatile vegetable, you can enjoy it in a variety of ways. Cook it, slice it or turn it into pumpkin pie. You can even use the seeds to make roasted pumpkin seeds, which are a great source of calcium as well.
9. Orange
Calcium is a mineral vital for building and maintaining healthy bones and teeth. Calcium helps develop and maintain strong bones and teeth and is essential for proper muscle function. Orange is one of the fruits loaded with calcium and other beneficial vitamins.
10. Almond
Almonds are a rich source of calcium, a crucial nutrient for strong bones and teeth. Almonds contain about 100mg of calcium per serving, a little less than the recommended daily intake for most adults. Almonds are high in calories, so make sure to limit your servings to one or two per day.
11. Fig
You should include figs in your menu when looking for calcium-rich foods. These delicious fruits contain about 30 mg of calcium for each 100-gram serving. You will also get phosphorous, manganese, copper, vitamin K, potassium, iron and magnesium from figs. Calcium is a critical component of human bones and teeth, but it is also essential for blood clotting, nerve transmission, muscle contraction and heart function.
12. Sweet Potato
Just one sweet potato contains enough calcium to meet your daily needs. It also has plenty of vitamin A. Research indicates that vitamin A is essential for increasing bone density and protecting against age-related bone loss. These nutrients are essential for building and maintaining healthy bones.
13. Parsley
The health benefits of parsley are numerous, and the plant is used for various conditions. The plant contains vitamins A, C, and K, iron, calcium, and magnesium. Parsley is used for various conditions, but it is especially useful for women trying to conceive and get pregnant. The following passage was taken from an article at www.beyondpregnancy.com : "Parsley is an excellent herb which is known to help in the treatment of menstrual disorders, including painful periods and scanty menses. It is also beneficial in the treatment of urinary tract infections and fever. Parsley is also suitable for both men and women after surgery, as it helps the body to heal faster.
14. Tomato
The tomato is a staple in the daily diet and is considered a fruit in the culinary world. The tomato is a nutrient-dense food that is high in vitamin C and Calcium. It is also high in Vitamin A, folate, potassium and lycopene. Lycopene is a nutrient that has been linked to reduced risk of heart disease and certain cancers. This vitamin also helps stimulate collagen production and has been shown to reduce the appearance of wrinkles.
15. Arugula
Arugula is a leafy green vegetable known as 'rocket' and 'roquette.' Arugula has a peppery, mustard-like flavour and is often used in traditional salads. It is also used in sandwiches, and as an alternative to lettuce in tacos and sandwiches. It is a rich source of calcium, magnesium, potassium, iron, and vitamins A and C. Arugula is also a good source of fibre.
We hope you enjoyed our list of 15 Top Plant Based Calcium sources.
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Thank you for reading, we are always excited when one of our posts can provide helpful information on a topic like this!
Be Blessed!
Nalini Murthy