Calcium is a vital nutrient with several roles in your body, including bone maintenance, muscle function, blood pressure regulation, and clotting nerve signaling. It is true that many people, especially those who avoid animal products and dairy, struggle to meet these requirements. However, numerous plant-based foods are rich in calcium.
Below are five plant-base protein you can take as a good replacement for animal proteins;
Soy Milk
Soy milk is gotten from soya beans seed and it is a top-notch plant-based milk, offering protein, amino acids, and an anti-inflammation agent. These compounds contribute to heart health, lower blood pressure, and stronger bones. If you are following a vegan diet, you must diversify your diet to meet your calcium needs. Various plant foods contain calcium, including grains, legumes, fruits, vegetables, nuts and seeds. Several foods are fortified with calcium, highlighting the importance of including various options in your diet.
Chia Seeds
Beyond their reputation as tiny nutrient powerhouses, chia seeds have a surprising amount of calcium. A 100-gram serving offers 631 mg of calcium, protein, fiber and healthy fats. However, excessive consumption can lead to digestive issues. Chia seeds contain omega-3 fatty acids, iron, calcium, and antioxidants. They have a mild, nutty flavor and may help support weight loss and manage glucose and cholesterol levels.
Edamame
It is derived from young soybeans, Edamame beans are whole, immature soybeans, sometimes referred to as vegetable-type soybeans. They are green and differ in color from regular soybeans, which are typically light brown, tan, or beige. Edamame is another calcium powerhouse. A cup of non-shelled beans contains almost 100 mg of calcium . Tofu, another soy-based product, boasts an impressive 434 mg in just half a cup.
Kale
Kale is a green, leafy, cruciferous vegetable that is rich in nutrients. Kale can be good for adding fiber and antioxidants to the diet in many savory dishes, salads, and smoothies.
Kale, a celebrated leafy green, packs a punch in the calcium department. A cup of cooked kale provides 177 mg of calcium, fiber, protein, and valuable vitamins like E and K.
Seaweed
Seaweed or sea vegetables are forms of algae that grow in the sea. They’re food source for ocean life and range in color from red to green to brown to black.
Adding seaweed to your diet enhances calcium intake. Wakame offers around 126 mg per cup, while raw or dried kelp supplies about 14% of the daily recommended intake per 80-gram cup. Be cautious of seaweed’s heavy metal and iodine content, as excess consumption may harm your health.
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