Which vegan foods are high in calcium
The best vegan sources of calcium
Our body stores around one kilogram of calcium, mainly in the bones and teeth - making the mineral the most common mineral in the human organism. Despite this relatively large amount, we have to consume around 1000 mg of calcium daily in order to maintain many functions of the body. Because calcium plays an important role in many processes:
- Provides stability to teeth and bones
- Supports muscle arousal
- Is involved in blood clotting
Unfortunately, we cannot absorb calcium from food directly, the absorption rate is only around 20 percent. Oxalic and phytic acids, for example, further reduce absorption. The body also needs vitamin D to absorb calcium.
It's true: dairy products are the frontrunners when it comes to calcium sources. Since these do not end up in the glass or on the plate with vegans, they are dependent on other calcium suppliers. And there are too - I am now introducing you to the top 10 vegan sources of calcium:
1. dried seaweed
Of all types of algae, brown algae are the most calcium-rich. They contain 1034 mg per 100 g (dried). In comparison: 100 g of dried red algae contain “only” 442 mg of calcium. The brown algae also includes the “wakame” variety - and there is a large amount of it in this miso soup.
It is not without reason that kale is considered a “superfood” in the USA: Hardly any other vegetable contains as much calcium: 212 mg per 100 g. Vegans should definitely go if we have kale. Unfortunately, this is often only the case in winter. So make a note of the following recipe for delicious Asian kale for the cold season.
3. dried figs
Dried figs score with 193 mg calcium per 100 g. Another advantage: In contrast to fresh figs, you can buy the dried specimens all year round and then simply add them to the muesli or mix them with this oriental spicy couscous.
Vegans already know why tofu is one of their favorite foods. On the one hand, the soy product is a great substitute for meat, on the other hand, tofu is bursting with nutrients. Of course, there is also plenty of calcium in tofu - 185 mg per 100 g. My recipe tip: the tofu goulash.
Rocket is one of the culinary climbers of the last 20 years and is without exaggeration a trend herb. Rightly so! Because arugula not only tastes good, it also provides a lot of calcium - 160 mg per 100 g. Get hungry? Then try the rocket salad with olive crostini.
6. Mineral water
The easiest way to get calcium? Drink mineral water! These can be called calcium-rich from a calcium content of 150 mg per liter. You can find the value on the label. The advantage of mineral water: The calcium it contains can be absorbed much better than from other foods because it is in ionized form.
7. Poppy seeds and sesame seeds
Small but mighty! Sesame and poppy seeds are more than just a nice decoration on many dishes, they just ooze with calcium. One tablespoon of poppy seeds contains 146 mg of calcium, one tablespoon of sesame seeds contains 78.3 mg. So from now on, sprinkle the grains more often on your dishes, for example with these grilled potatoes.
There are 124 mg of calcium in 100 g of chickpeas. Vegans should definitely eat the oriental export hit more often. There are countless recipes with chickpeas, because the small legumes are incredibly versatile. My tip: the delicious mushroom vegetables on chickpea puree with leek.
Nuts are particularly rich in calcium, above all almonds. There are 85 mg of calcium in 100 g. The only downer: Almonds also provide a lot of calories - namely 570 kcal per 100 g. So only eat the small calcium bombs in smaller portions, for example with the help of these corn wafers with artichoke cream.
With broccoli you experience your green miracle: the cabbage on a stick not only looks great, it also scores with 58 mg calcium per 100 g. And the best thing about it: Broccoli is low in oxalate. This means that the calcium in broccoli can be absorbed very well by the body. So fry broccoli more often.
Click here for the veggie blog.
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