Calcium plays an important role in the body as well as the process of building and maintaining bones. However, if you are a vegetarian, calcium supplements can be difficult. Let’s explore calcium-rich foods vegetarian in this article!
Soybeans are naturally rich in calcium. One cup (175 grams) of cooked soybeans provides 18.5% of the RDI, while the same amount of soybeans known as edamame provides about 27.6%.
Soy foods, such as: Tofu, tempeh and natto, are also rich in this mineral. Tofu made with calcium phosphate contains 350 mg per 3.5 ounces (100 grams).
Tempeh and natto – made from fermented soybeans – also provide a certain amount. A 3.5-ounce (100-gram) serving of tempeh makes up about 11% of the RDI, while natto provides about twice that.
Foods derived from processed soybeans are also rich in nutritional value, including Fiber, vitamins and minerals.
Beans, peas, and lentils
In addition to being rich in fiber and protein, beans and lentils are good sources of calcium. Per cooked cup (about 175 grams) includes:
- Winged beans (goa): 26% RDI
- White beans: 13% RDI
- Navy beans: 13% of RDI
- Black beans: 11% RDI
- Green beans: 9% of RDI
- Kidney beans: 7% RDI
- Lentils: 4% RDI
What’s more, beans and lentils are rich in other nutrients, including Iron, zinc, potassium, magnesium and folate. However, they also contain antinutrients such as phytates and catalysts, which reduce the body’s ability to absorb other nutrients. However, soaking, germinating, and fermenting beans and lentils can reduce antitoxin levels, making them easier to absorb. In addition, beans are also listed as one of the foods that are high in potassium.
A diet rich in beans, peas, and lentils helps lower LDL (bad) cholesterol and reduce the risk of diseases like: Type 2 diabetes, heart disease, and early death.
Certain types of nuts
All nuts contain small amounts of calcium, but almonds are a special kind of nut. Almonds are rich in calcium, and each 1/4 cup (35g) provides 97mg or 10% of the RDI.
Brazil nuts are second to almonds, providing about 6% of the RDI per 1/4 cup (35 grams) while walnuts, pistachios, hazelnuts and macadamia nuts provide between 2% – 3% of the RDI for the same amount.
Nuts are also a great source of fiber, healthy fats, and protein. What’s more, they’re rich in antioxidants and contain good amounts of B vitamins, magnesium, copper, potassium, and selenium, as well as vitamins E and K.
Eating nuts regularly can help you lose weight, lower blood pressure, and reduce risk factors for metabolic diseases, such as type 2 diabetes and heart disease.
You may not know that in 1 sweet potato contains 68mg of calcium. This is also one of the best weight loss foods.
Some cereals contain significant levels of calcium. For example, amaranth and teff – two gluten-free grains – provide about 12% of the RDI per cooked cup (250 grams). Both are rich in fiber and can be incorporated into many dishes.
Adding seaweed to your diet is another way to increase your calcium intake.
Wakame: A type of seaweed commonly eaten raw, providing about 126 mg or 12% of the RDI per cup (80 grams). You can find this product in most Asian supermarkets or in sushi restaurants.
Kelp, which can be eaten raw or dried, is another option for enhancing calcium absorption. One cup (80 grams) of raw kelp – which you can add to salads and main dishes, provides about 14% of the RDI. Dried kelp flakes can also be used as a seasoning.
However, seaweed can also contain high levels of heavy metals. Some varieties, like kelp, may contain excessive amounts of iodine which can be harmful. For these reasons, you should not eat seaweed often or in large quantities.
Some vegetables and green leaves
Dark green leafy vegetables and cruciferous vegetables are rich in calcium. For example, spinach, bok choy, as well as turnips, mustard, and collard greens provide 84 – 142 mg per 1/2 cup cooked (70 – 95 grams, depending on variety) – equivalent to 8 % – 14% RDI.
Other calcium-rich vegetables include Okra, kale, cabbage, broccoli, and Brussels sprouts. These foods provide about 3% to 6% of the RDI for every 1/2 cup cooked (60 – 80 grams).
Some fruits contain high levels of calcium. For example, fresh figs provide 18mg- the equivalent of sugar for almost 2% of the RDI per fruit. Dried figs provide about 13 mg less each.
Orange is a fruit with a high calcium content. They contain about 48 to 65 mg- equivalent to 5-7% of the RDI for each medium-sized fruit, depending on the variety.
Fortified foods and drinks
Foods fortified with calcium include Plant-based yogurt, orange juice, and some cereals. Flour and cornmeal are also high in calcium, which is why some baked goods including bread, crackers, or tortillas contain large amounts of calcium.
Molasses is a plant-based product that contains a lot of nutrients, especially calcium.
Molasses is made from sugarcane and has been boiled three times. Unlike sugar, it contains a number of vitamins and minerals, including 179 mg of calcium equivalent to 18% of the RDI – per tablespoon (15 ml).
The nutrients in 1 tablespoon (15ml) of blackstrap molasses can also help meet about 5 to 15% of your daily needs for iron, selenium, vitamin B6, magnesium, and manganese.
However, molasses still contains a very high amount of sugar, so you should eat it in moderation.
Blackcurrants, blackberries, and raspberries are also on this list. Blackcurrants contain about 65 mg of calcium per cup (110 grams) or about 7% of the RDI – while blackberries and raspberries give you 32 – 44 mg per cup (145 grams and 125 grams, respectively).
In addition to calcium, these fruits also provide a good amount of fiber, vitamin C, and a host of other vitamins and minerals.
Calcium is important for the health of your bones and muscles, as well as your circulatory and nervous systems. However, many people do not get enough of this nutrient, including vegetarians. Therefore, variety in the diet is the key to meeting the calcium needs that the body needs for vegetarians.
Top News hopes this article can help you learn more about calcium-rich foods vegetarian and wishes you always stay healthy.
Maybe you are interested: