In today’s times, there is more awareness regarding health and diet than ever before. This is because of different reasons but the biggest one is the availability of better sources. You have more facilities to look up benefits or negative effects of anything you are considering to do.
One click will link you to the opinion of well-known health bloggers, fitness gurus, and even scientific journals. This option was not available to the past generations who had to go through many books to get answers. Secondly, the food-related myths are comparatively less now.
Another effect of increased awareness is people following many different types of diets. One of such diets that become popular around the globe is vegan. In fact, veganism is more than a diet. It is a lifestyle that people may follow for different reasons.
For example, some people follow vegan diets because of their health issues while others do it for the environment and the planet. Whatever the reason may be, following a new diet is difficult at first. Vegan diets, specifically, are hard to follow as many people do not know the vegan alternatives to the common foods.
One of the most common searches of such people is for vegan options for sources of calcium. For people following standard diets, the source of calcium is typically dairy – which is not a part of the vegan diet.
So, how do vegans fulfill their daily intake of calcium? If you are considering going vegan, this article will provide you with different options you can add to your diet to avoid a calcium deficiency.
Best Non-Dairy Options For Vegans
If you are vegan or even lactose intolerant/sensitive, you can get your daily dose of calcium from the following foods:
One cup of soy milk contains almost the same amount of calcium as a cup of cow’s milk. Secondly, it may also be healthier in general due to fewer fats and more vitamin D.
Did you know two tablespoons of chia seeds alone contain 179mg of calcium? Try adding chia seeds to your next workout smoothie or salad for a powerful dose of calcium.
Looking for something that satisfies your sweet cravings but is also healthy? One cup of dried figs contains 241 mg of calcium. Try having these in your snack time or with your lunch coffee or tea.
One cup of almonds contains 385 mg of calcium. Hence, these are probably the best source of calcium. But make sure to only consume them in moderation and these nuts are also high in calories and fats. Have no more than a handful of almonds as a snack or in your salad to get calcium while controlling the caloric intake.
Adding white beans to your diet will not only provide you calcium but also iron. One cup of them contains 161 mg of calcium. Add these to your favorite salads or soups. They will also make any meal healthful since they are also very low in fat.
One cup of kale contains only 7 calories and 180 mg of calcium. Kale is one of the healthiest leafy green veggies which may also provide you with several nutrients as well as iron.
Oranges are yummy to consume and are also a great source of vitamin C and calcium. Try having 1-2 oranges for breakfast for a nutritious start to the day.
Craving french fries? Try a healthier alternative and bake some sweet potatoes instead. They contain several nutrients including vitamins, antioxidants, and calcium. One sweet potato contains 69 mg of calcium.
Consuming okra will provide you with not only calcium but also other nutrients such as iron, zinc, fiber, and protein. You can roast, boil, pickle and fry okras and have them any way you like.
What Else Should You Know?
While all the foods mentioned above will help you meet your calcium requirement, they might not help if you have a severe calcium deficiency. If this is the case, consult your doctor who may advise you to take a calcium deficiency to help avoid further complications.