A plant-based "high calcium" diet for vegetarians.

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The most common known โหลดเกมส์ สล็อตxo calcium-rich food source is cow's milk, which is the only source of calcium that many People are very familiar with it, but there are actually many plant-derived calcium sources that many You may never know For anyone who is a beginner who is learning to be vegan Recommend to read this article because Hello Doctor has compiled a source. Plant calcium That vegan people can eat together

How important is calcium for the body?
Calcium (Calcium) is an important nutrient for bones. Is a nutrient that contributes to strengthening bones They are mostly found in milk, green leafy vegetables, sesame seeds, tofu, soy milk, grapefruit and orange juice, and is also found in many other foods.

Calcium is a very important nutrient for the body. Because in addition to helping to strengthen bones and teeth Calcium also contributes to the functioning of the nervous system, muscles, blood clotting. And also helps to balance blood pressure Help prevent the occurrence of osteoporosis as well. If the body has low calcium content Can cause bone loss

Calcium from plants, an interesting new alternative
As mentioned earlier that Calcium is an essential nutrient for the body. According to the National Institutes of Health (NIH) in the United States, For adults aged 19-50 years need 1,000 mg of calcium per day. This amount of calcium is found in 8 ounces of milk or three cups of milk, especially dairy foods. Cheese and yogurt are among the best sources of calcium.

However, for those with lactose intolerance. And even those who eat vegan food can be more confident. Because in addition to dairy foods Cheese and yogurt also contain a wide variety of plant-based calcium sources. It is also a great source of calcium.

Chia seeds
Two tablespoons of chia seeds provide 179 milligrams of calcium. Chia seeds are high in calcium and boron, which promotes bone and muscle health. By helping the body to burn

sesame
Eating just 1 tablespoon of black sesame seeds will help the body get up to 88 milligrams of calcium. In addition, eating sesame seeds. Also get other nutrients, such as zinc and copper Both nutrients are beneficial for bone health. From a study in the year. 2013 found that eating more sesame seeds can help alleviate the symptoms of osteoarthritis.

Soy products
Soy is naturally rich in calcium. One cup of cooked soybeans, approximately 175 grams, provides 18.5% of the calcium required per day. Young soybeans or edamame provide approximately 27.6% of the daily recommended calcium content. There are also foods made from soybeans that contain calcium, such as:

Soy milk
One cup of soy milk has the same amount of calcium as cow's milk.Eating soy milk also contains vitamin D and less saturated fat than fresh milk that contains lactose.

tofu
Tofu is another good source of calcium for the body. Before buying tofu, be sure to read the label carefully and choose only tofu that contains calcium salt. Soy products Least processed Considered a fiber source Good vitamins and minerals In addition, soy products are considered high-protein foods.


Almond
One cup of whole almonds provides 385 milligrams of calcium, which is more than one-third of the recommended daily intake. However, consuming 1 cup of almonds provides 838 kcal and almost 72 g of fat. It is beneficial for the body and is a monounsaturated fat. But consuming high-calorie foods is bad for your body. Therefore, your intake should be limited to one-fourth per serving, etc.

Sunflower seeds
A cup of sunflower seeds provides 109 milligrams of calcium. Sunflower seeds are also rich in magnesium. It contributes to the normalization of calcium in the body and helps regulate the health of nerves and muscles. In addition, sunflower seeds contain vitamin E and copper. That promotes bone strength and flexibility and prevents bone loss.

However, the sunflower seeds that are sold May have added high amounts of salt. For health benefits Choose to eat raw sunflower seeds that do not add salt to it. It is important to consume moderately and take into account the calorie intake.

Seaweed
Seaweed is another alternative to increase the calcium content of the body. We can eat seaweed both raw and cooked. Seaweed is 126 milligrams of calcium per cup (approximately 80 grams), or 12% of the daily intake.

Vegetables and greens
Certain vegetables, especially spinach, such as leafy greens and cruciferous plants. Often rich in calcium, for example, spinach, spinach, Taiwan wide tung vegetables. And cabbage When cooked, it provides 84–142 mg of calcium per 1/2 cup (approx 70–95 g) or 8–14% of the daily intake.

Other calcium-rich vegetables are also available, including okra, kale, cabbage, and broccoli, when cooked, provides 3–6% of your daily intake of calcium. Importantly, these vegetables also contain a variety of antioxidants.