Calcium is a very important nutrient that plays a major role in many of the body functions. We all know that calcium is essential for building and maintaining strong bones. Also, calcium is very essential for muscle contraction, nerve transmission, blood clotting, etc. It is recommended that adults should take around 1,000 mg of calcium each day and for the children, the daily requirement of calcium is 1,300 mg.
Dairy products are the main source of calcium for humans, but people who follow a vegan lifestyle do not consume dairy products. Fortunately, there are several plant-based foods that are rich in calcium. Here are some of the calcium-rich plant-based foods that you can include in your plant-based diet.
Soybeans are one of the best plant-based sources of calcium. You will get around 18-5 % of your daily requirement of calcium from just one cup of cooked soybeans. On the other hand, the same amount of edamame, immature soybeans, provide 27.6 % of your daily calcium requirement. Soy foods like tofu, tempeh, soy milk, etc. also provide a good amount of calcium. In addition to calcium, soybeans are also a good source of vitamins, protein, fiber, and some minerals.
Seeds and butter made from them are packed with calcium and other essential nutrients. 2 tablespoons of Tahini, the butter made using sesame seeds, provides 130 mg of calcium. Other seeds that provide a great amount of calcium regularly are chia seeds and flaxseeds. Seeds are also packed with protein, fiber, vitamins, healthy fats, minerals, and several plant compounds. They will help in alleviating many health problems and reduces your inflammation and blood sugar levels.
One of the best ways to increase your daily calcium intake is by adding seaweed to your plant-based diet. Eating one cup of raw wakame, a variety of seaweed can provide around 126 mg of calcium daily. Another seaweed that is rich in calcium is kelp, which provides around 80 grams of calcium per cup.
There are some varieties of fruit that provide a good amount of calcium. You will get 18 mg of calcium from just one raw fig. Another great calcium-rich fruit is orange, which provides around 48-65 mg of calcium. Raspberries, blueberries, and blackberries, are some other fruits that can provide a good amount of calcium regularly.
Calcium is very essential for your bones, muscles, circulatory system, and nervous system. You need to consume enough calcium-rich foods daily to prevent the health problems associated with calcium deficiency.