Know More about How Vegetarians can Fulfil Their Calcium Needs

Many questions come to mind when you follow a vegan diet. Vegetarians mostly worried about the full and accurate dosage of various nutrients like protein and calcium. Thinking that milk and milk products are the only bases to get good quantities of calcium while following a vegan diet is not exactly true! There are various other sources that you can include in your diet to enhance your consumption of dietary calcium. Here are some natural and healthy food sources that help you in fulfilling your requirements of calcium.  

Soy: When it comes to getting calcium, soy is the humble choice as 100 grams of soybeans offers approximately 280 mg of the super nutrient calcium. Not only this, soy provides various other essential nutrients and is also a great source of protein. You can consume by boiling, mixing it with your tofu salad, add soy nuggets in your rice or you can also consume it in the form of soymilk. 

Sesame Seeds: Sesame seeds are quite beneficial for the health and it can amaze you with the nutritional profile it provides. Apart from providing, protein, fibre, healthy fats, and iron, just 100 grams of these seeds can provide you with approximately 975 milligrams of calcium. Not only this but consuming sesame seeds can easily lower down the high cholesterol levels while making your bones strong and healthy. You can consume sesame seeds by mixing it in your smoothies, soups, salads and stews. 

Almonds: We all know that almonds are quite beneficial for the brain but in addition to this, it can also enhance your bone health with an accurate dose of calcium. 264 milligrams of calcium is provided by just 100 grams of almonds. Not abiding by this, these nuts offer a wide variety of nutrients like protein, Vitamin E, magnesium, fibre, and potassium and can easily make you all hale and hearty. Consume a handful of almonds every day to get effective results. You can also add it in your smoothies to enhance its nutritional profile. 

Ragi:  Just some 100 grams of ragi provides approximately 344 milligrams of calcium and that is why it is known as a versatile choice to get the proper dosage of calcium. Ragi provides plenty of other nutrients as well and can easily lower down the high blood pressure levels. You can add ragi flour in your pancakes, cheela or roti. Ragi malt is another great way to get the goodness of nutrients from this grain.  

Chia Seeds: These tiny looking chia seeds are filled with various nutrients and can easily boost your health like nothing else. Chia seeds are a great source of calcium, protein, magnesium, phosphorus, and fibre and are quite beneficial for maintaining weight while making your gut happy and healthy. Great quantities of omega 3 fatty acids are also found in these seeds that can easily add up to your heart health. You can soak some chia seeds in the water overnight and consume it in the morning or you can also add it to your soups, smoothies or salad.

 Footnote

 Incorporate these wonderful foods in your diet to get the maximum dose of plant-based calcium.