When it comes to the best sources for calcium, then milk comes into our minds, but actually, research has found that the following foods below have similar or more amounts of calcium than milk.
If you eat these foods mentioned below on a regular basis, then you don't have to worry anymore about having insufficient calcium.
Soy is packed with nutrients and helps in reducing cholesterol as well as improving bone health. Half a cup of tofu can have around 40 to 86% of your daily calcium needs, and a cup of edamame has almost 10%.
Black, pinto, as well as white beans are especially ideal vegan resources of calcium as touting 21, 13, and 29% of your routine recommendation. Beans are incredibly versatile as well as utilized in all kinds of cooking and these are one of the most affordable finds in the grocery store and are a good resources for protein, iron, as well as fiber.
Leafy greens such as kale, spinach and pak choy are an excellent way to incorporate calcium into your everyday meals. Be careful though, as you should also know that some leafy green vegetables including spinach contain high levels of oxalate that bind to calcium and slow its absorption and even can cause kidney stones.
Based on the study published in the Journal of Agricultural and Food Chemistry, if you boil these leafy greens, then you will be able to lessen the quantity of oxalate by 30 to 87%. Include leafy green into your salad and then boil or steam them as a side or you can utilize them in your green smoothie.
In the nuts category, almonds are able to provide you with around 250 mg of calcium in 100g. You can use almonds as a snack for an easy integration of calcium into your diet or you can apply some almond butter on toast for breakfast.
For fruit lovers figs, kiwis and oranges are fine source of calcium. If you consume one cup of dried figs, then this would give you 24% of the daily value of calcium. A cup of oranges and a cup of kiwi deliver approximately 72mg and 61mg of calcium. So having a bowl of fruits, or a smoothie with leafy greens and some fruit, can get you closer to your daily calcium intake and make your bones stronger.
To keep our bones strong, calcium is very important. Calcium is not only necessary for our bones and teeth, but it even helps in regulating muscle movement, sustaining cardiovascular health, and assuring appropriate nerve processes.
At Naanu, we support a plant-based lifestyle as we offer packs of nutritious cookies that contain a high amount of Calcium as well as many other minerals and vitamins.