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The best six calcium source for vegans

Calcium is an important micronutrient commonly obtained from milk and its dairy products. For vegans, what are the best sources of calcium?

Usually, people rely on cheese or milk as a source of calcium. So, for those of you who are vegans who do not consume milk and other dairy products, are there other calcium sources that can be consumed to maintain bone health and muscle strength?

There are a variety of foods containing high calcium derived from food crops. This is certainly safe for a vegan in everyday life.

Calcium is an important micronutrient for the body, but the body can not produce it on its own. Therefore, calcium intake can only be obtained from food or supplements.




The amount of calcium needed required depends on age.

1-3 years: 700 mg per day

4-8 years: 1,000 mg per day

9-18 years: 1,300 mg per day

19-50 years: 1,000 mg per day

51-70 years: 1,200 mg per day for women and 1,000 mg for men

over 71 years: 1,200 mg per day

 

For those of you who are vegan, though do not consume milk and dairy products, but you can still get calcium from other food sources. Launched from various sources, the following is a source of non-dairy calcium for vegans.

1. Tofu is textured solid

Tofu

It is said by Maggie Moon, M.S., R.D., author of "The MIND Diet" to Shape, tofu solid texture (firm tofu) made from calcium sulfate can be the best choice. Half a glass of tofu contains 860 mg, which can meet at least half the daily calcium requirement. As a bonus, this type of tofu is also a source of protein. You can process it as a substitute for meat such as burgers, baked goods, cut boxes to add to soup or just sauteed.

2. Green vegetables

Green vegetables

Green vegetables are rich in calcium. For example, one serving of green cabbage contains 95 grams of calcium, a serving of white cabbage containing 90 grams of calcium, while a small bag of watercress contains 40 grams of calcium.

Want higher calcium intake again? You can eat dark green leafy vegetables such as broccoli. A large serving of broccoli contains 100 grams of calcium. Not only calcium, broccoli also contains vitamin D, vitamin C, and, as well as other nutrients that are anticancer.

3. Fruits

Fruits

Fruits such as oranges, bananas, and papaya can also help meet your daily calcium needs. Not only rich in vitamin C, oranges contain 60 mg of calcium. Bananas, like plantains, contain 10 mg of calcium. While papaya, other than famous to help launch the digestive system, this fruit also has a calcium content of 20 mg.

4. Edamame

Edamame

Edamame offers 260 mg of calcium per cooked bowl or 500 mg if eaten raw. Not only high in calcium, edamame is also high in protein, including nine essential amino acids. You can easily prepare it as a provision of healthy snacks. Edamame can be processed by boiling or steaming. For flavor enhancers, you can add a little salt or a splash of chili powder.

5. Almond and almond milk

Almond milk

Almond milk gives you 450 mg of calcium per cup. Not only that, one glass of almond milk (240 ml) contains 60 calories, 2.5 grams of fat, 160 mg of sodium, and 1 gram of protein. Unknow fortified almond milk is a good source of calcium, vitamin D, and vitamin E.

Not only consumed in the form of milk, you can consume a handful of almonds as a snack, mix it into oatmeal, or use his crumbs as a sprinkling of salad or mixed into a smoothie. Almonds contain 100 mg of calcium per ounce.

Although if consumed excessively almond nuts can potentially increase your waist circumference, but this nut can also lower bad cholesterol levels in the body. Therefore, consume wisely.

6. Cereals that have passed the process of fortification

Cereal

A cereals food menu can give you half of the calcium you need throughout the day. The fortified cereals are high in calcium. A cup can contain 100-1000 mg of calcium. You can consume it with almond milk and a glass of orange juice. For information, fortified orange juice also contains 200-340 mg of calcium.

 

Be a healthy vegan

When someone hears a vegan, many are in doubt. Many people consider the consumption pattern of this food unhealthy because it missed the source of animal protein. Actually not too, the key is on the diet and keep eating foods that vary to meet the intake of complete and balanced nutrition.

If you are not sure that the food is consumed enough to meet daily nutrients, you can add supplements such as calcium, iodine, iron, omega-3, protein, zinc, vitamin B12, and D supplements. However, you should adopt a vegan diet consult with a nutritionist to do food planning, such as food sources of calcium, protein, or iron, as well as checking the condition of the body so that no shortage of nutrients that can endanger health.





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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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