8 Vegan Sources Of Calcium
It is well known that dairy products are the largest source of calcium. The US Institute of Medicine recommended a dose of 1000-1300 mg of calcium daily.
But many people have difficulty digesting milk and dairy products, and calcium should receive from other sources. That’s why we bring you a list of 8 tasty and healthy foods that are rich sources of valuable minerals.
1. Black-eyed peas
The most widespread in South America, and it can be found in health food stores. This type of bean is not only rich in calcium but also contains potassium, folic acid, and other nutrients.
This miraculous food is known for being used in the prevention of some cancers. Boiled with a few drops of extra virgin olive oil is used as a rich source of calcium, but it is much better and recommended in raw form for salads.
Processed grains literally are immediately ready for consumption and can provide between 236 and 1,043 mg of calcium. However, we recommend that you avoid those with too much sugar.
One teaspoon of molasses contains even 3.5 mg iron, 172 mg of calcium and 47 calories. It can be used instead of syrup or sugar. Interesting is the fact that the molasses have more calcium than milk.
One of the best breakfasts for the heart, but also a valuable source of calcium. The package of instant oatmeal has 100 mg of calcium. This delicious porridge is healthiest with oat milk with the addition of dried fruit.
6. Fresh orange juice
This drink is recommended to drink in the morning. A cup with a healthy breakfast will provide a good amount of calcium.
7. Soy milk
Soy milk is an ideal substitute for cow’s or goat’s milk. In one cup fit even 368 mg of calcium. It’s easy and does not cause digestive hindrance.
These foods are produced clotting protein from soy. Half a cup of firm tofu contains around 253 mg of calcium but has only 88 calories.