Yes! Now-a-days, many of us are turning to veganism. Some people believe that incorporating meat in their diet can harm the body. Others want to protect animals and exclude them from dietary choices. So, going vegan can save thousands of animals every year. Milk is a complete food which we often prefer to take daily to balance our calcium levels. But, when you opt for veganism meeting your daily dose of calcium is not an easy task. To help you with here, we discuss 10 calcium-rich foods which you can substitute in place of milk. Let’s go through the article to know more about it!
10 foods to increase your calcium intake without dairy:
Plenty of options are available to boost your calcium levels without milk products. Allot your calcium with these 10 alternatives. Just read on!
1. Sesame seeds:
The tiny small hulled or un-hulled sesame seeds are loaded with several nutrients such as healthy fats, antioxidants, minerals, b vitamins, proteins, fibre, and other several nutrients. It is a good source of calcium and important to boost bone health. Sprinkle the roasted sesame seeds over your favourite salad or add it while baking bread for a nuttier, crunchy and earthy flavour. If you cannot meet your daily calcium dosage from the diet alone, then take calcium supplements. If you are on other medications, consult your healthcare provider before taking calcium supplements as it can interfere with your regular medications. Order your supplements from the best online medicine store in India.
2. Black-eyed peas:
Black-eyed peas also known as cowpea is rich in calcium. One cup of black-eyed peas can meet your daily required dosage of calcium. Apart from the calcium, the black-eyed peas are an excellent source of vitamin A, B-complex vitamins, folate, magnesium and proteins. It also helps to lower your cholesterol levels. Don’t miss adding this powerful nutrient punch food in your diet next time.
3. Soy milk:
Soy milk is one of the best sources of calcium. The amount of calcium present in soy milk is equal to cow’s milk. It is also rich in vitamin A, vitamin D and protein.
Almonds are power-packed with nutrients such as calcium, magnesium, proteins and vitamins. Almonds help to support healthy bones and protect you from osteoporosis. Add almonds in your favourite dishes or sprinkle a few as toppings while making smoothies or salads.
Chickpeas are a rich source of protein, calcium and fibre. Make a favourite dish chickpeas in the form of curry or make a salad.
6. White beans:
White beans are low-fat food, rich in calcium and iron. You can add white beans to your soup or make a salad and toast them with herbs of your choice.
Watercress, the leafy green vegetable is packed with nutrients such as vitamins, calcium, and minerals. Intake of watercress leaves helps to lower osteoporosis, improves bone health, boosts immune function, and may aid in weight loss.
If you are already suffering from bone ailments consult your doctor to seek his advice. Osteoporosis is a silent disease and the symptoms are not seen until you experience fractures. So if you are above 50 years old or have a family history of the osteoporosis consulting your healthcare provider is a must. If medicines are prescribed order it online from any trusted online medicine store and avail amazing medicine discount on every order.
Tofu is rich in protein and calcium. Tofu, the plant-based foods provides all the essential amino acids needed for your health. Add a good quality of tofu in your diet along with other plant-based foods as meeting daily dosage of calcium for vegans is difficult. Tofu’s taste bland. Try adding it in savoury, sweets or any other dish of your choice.
2. Dried figs:
Figs are rich in calcium and it is one of the best plant sources offering a high amount of calcium along with other nutrients such as fibre, antioxidants, vitamins E, and Vitamin C.
3. Chia seeds:
Two tablespoons of chia seed contains as much as 179 mg of calcium. Adding chis seeds in your diet can boost your health, improves bone and muscle strength. The presence of boron in chia seeds help to metabolize calcium, magnesium and phosphorus in the body.
There are many other types of plant-based foods are stored in the supermarket shelves. Just find out the best ones that suit according to your taste and needs. Meet your demands by adding plenty of plant-based calcium-rich foods in your diet, especially if your vegan to avoid bone-related diseases as you age. Always keep your bones healthy and strong!