Table of Contents
Foods high in calcium that are non-animal
1. Chia seeds
2. Know
3. Sunflower seeds
4. Almonds
5. Broccoli
6. Kale
7. Pak Choy
8. Sweet potatoes
9. Orange
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—
Many people rely on it
milk
as the main source
calcium
.Unfortunately, for
vegan
or people who are lactose intolerant, milk is not the best choice.
Fortunately, there are many foods high in calcium that come from non-animal sources and are suitable for consumption by anyone.
Meeting daily calcium needs is very important so that bones remain strong into old age.Adults are advised to consume around 1,000-1,300 milligrams (mg) of calcium per day, the equivalent of three glasses of milk (237 ml per glass).
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Foods high in calcium that are non-animal
In animal products, calcium is found in abundance in milk, milk derivative products, and fish.But if you are vegan, don’t worry.
The following are several recommendations for foods high in calcium that can be healthy and natural alternatives for you.
1. Chia seeds
Chia seeds are an excellent vegetable source of calcium.Two tablespoons of chia seeds contain about 179 mg of calcium.
Apart from that, chia seeds are also rich in boron, a mineral that plays an important role in improving bone and muscle health.Boron can help metabolize calcium, phosphorus and magnesium in the body.
2. Know
Tofu is a soy-based food that is rich in calcium.The calcium content in tofu varies, depending on the level of firmness and brand.
Quote
Medical News Today
, calcium in tofu ranges from 275 to 861 mg per half cup.
To get maximum benefits, choose tofu that uses calcium salts as a coagulant.This content increases the calcium level.
3. Sunflower seeds
Sunflower seeds can be a healthy snack that is rich in calcium.In 133 grams (g) of sunflower seeds there is around 109 mg of calcium.
Apart from calcium, these seeds also contain magnesium, vitamin E and copper which play a role in increasing bone strength and flexibility.
Make sure to choose sunflower seeds without any added flavorings so that the nutritional content remains optimal.
4. Almonds
Almonds are not only delicious and rich in healthy fats, but they also contain quite a lot of calcium.
In 120 g of whole almonds, there are around 385 mg of calcium.This amount is enough to meet most of your daily calcium needs.
5. Broccoli
One cup of frozen broccoli contains about 87 mg of calcium.Broccoli belongs to the vegetable family
cruciferous
which is associated with a reduced risk of some types of cancer.
Although research on humans is still inconclusive, the compounds in broccoli are believed to provide broader health benefits.
6. Kale
This green vegetable is rich in nutrients, including calcium.About 300 g of raw kale contains 180 mg of calcium.
In addition, kale is also full of antioxidants that help protect body cells from damage.
7. Pak Choy
Quote
WebMD
, Pakcoy or Chinese Chinese cabbage contains about 74 mg of calcium per cup.
This vegetable is also rich in vitamins A and C, which are important for maintaining eye health and improving the immune system.
8. Sweet potatoes
This food is a source of healthy carbohydrates which also contains calcium, which is around 68 mg per fruit.
Orange sweet potatoes are rich in vitamin A which is important for vision, prevention of premature aging, and protection against cancer.
9. Orange
Included in the citrus group, oranges are a fruit that is not only refreshing, but also contains around 60 mg of calcium per fruit.
You can also choose calcium-fortified orange juice to increase your intake of this mineral more easily.
Meeting calcium needs does not always have to come from milk or animal products.The various non-animal foods high in calcium above can be the right choice for vegans or anyone who wants a variety of calcium sources.
(rea/asr)
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