If you are living a vegan lifestyle, it can sometimes be a little tricky to get enough calcium in your diet. However, it is by no means impossible. The following five foods are excellent, vegan-friendly sources of calcium:
Boost bone and muscle health with a soul food favorite. A single cup of black-eyed peas gets you 37 percent of the way to your daily calcium intake. These tasty legumes are also convenient - they’re often sold in bulk and you don’t have to soak them.
Serve them up southern style with oregano, paprika, Tabasco, and thyme.
This leafy green is one of the most nutritious options around. It’s loaded with antioxidants, fiber, vitamins, and minerals, including calcium. Chop up 3.5 cups for a salad, and you’re at 30 percent of your daily recommended value.
Alternatively, you could spread some on a baking sheet, drizzle with oil and heat for crispy kale chips - a nice way to introduce this superfood to your kids.
Two ounces of these popular seeds and you’re more than halfway to your daily calcium intake. Eat them whole, or for better nutrient absorption, smash them up. After all, tahini, the main ingredient in hummus, is just ground sesame seeds.
\Sesames are also high in protein, fiber, and B vitamins which are good for your skin, hair, and eyes.
Depending on the brand, soy milk can contain up to 50 percent more calcium than traditional dairy milk. It’s also low-fat, high in plant-based protein, and proven to lower cholesterol levels in people who drink it regularly.
So swap out the moo and pour some soy on your cereal. It’s a calcium boost and better for your heart.
Just two cups total 382 milligrams of calcium, nearly 40 percent of your daily value. What’s more, white beans are packed with antioxidants and contain significant amounts of iron, fiber, and protein.
Keep some on hand as they fit with many different recipes - from hummus to alfredo sauce. Or try an easy one-pot meal with white beans, tomatoes, cilantro, and vegetable broth.
Calcium is an important part of any diet. By eating plenty of the foods mentioned in this article, you can ensure that you get enough of this vital nutrient while staying true to your vegan values.
Author - Jahal Jani is a Health Science Graduate who attended Indiana University. While here, Jahal Jani majored in Health Sciences and was able to make it on the Dean’s list. She is currently working on her certification in Nutrition also at Indiana University.
Dec 18, 2019 06:38
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