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The 5 Best Non-Diary calcium sources for vegans


All living creatures require calcium, which is especially important for the development of strong bones and teeth. Not only that, but calcium is essential for supporting the health of the heart and several other various muscle groups in the body. One of the best sources of is probably milk or dairy products, however some people are allergic to cow’s milk, and some people who follow a vegan diet don’t like it. What calcium-rich foods can vegans and lactose intolerant people consume? In this article we will look at the 5 Best Non-Diary Calcium Sources.

Do you dislike drinking milk or are you lactose intolerant? See how you can incorporate calcium into your weight loss regimen by scrolling all the way down.

Why must you add calcium to your weight loss program?

As was previously mentioned, calcium plays a crucial role in maintaining overall health. Bones and teeth contain 99% of the calcium in the human body. As a result, it’s crucial for overall development, growth, and bone health.

calcium source
Calcium can be obtained from non-dairy merchandise.Picture credit score: Shutterstock

According to data from the National Institutes of Health’s Office of Dietary Supplements, people should consume at least 1,000 mg of calcium per day. Do you realize that women require more calcium than men do? Although milk is the primary source of calcium, other calcium sources must be explored in order to prevent the occurrence of hypocalcemia.

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Sources of calcium for vegans

If you don’t drink milk, you can still receive your daily recommended intake of calcium by include the following foods in your diet:

1. Nuts

Nuts are your best bet if you’re searching for a non-dairy source of calcium. They are among the best providers of calcium, with almonds likely providing the most. improve. Moreover, it contains healthy fat and fiber. Magnesium, manganese, and vitamin E are other nutrients that are abundant in almonds.

2. Greens

Leafy greens such as spinach, kale, and collard greens are another excellent source of calcium. Consuming collard greens will enhance calcium intake by 21%, according to research. rich in calcium, as well as folic acid and iron.

Non diary calcium sources
Leafy greens are a great supply of calcium.Picture credit score: Shutterstock

3. Figs

Figs are a great source of calcium, fiber, and antioxidants. According to some studies, figs contain 70 milligrams of calcium. It is frequently a fantastic source of potassium and vitamin K, two crucial minerals for bone health.

4. Beans and lentils

Beans and lentils are very nutritious. Packed filled with fiber, protein, magnesium, folic acid, zinc and potassium.

Non-Diary calcium sources
Beans and lentils are good sources of calcium.Picture credit score: Shutterstock

5. Seeds

Together with calcium, seeds are teeny-tiny nutrient powerhouses. You can add sesame seeds to your weight loss regimen as an excessive source of calcium. He can get all of the daily calcium he needs from about 100 grams of sesame seeds. Magnesium, iron, phosphorus, zinc, and selenium are additional nutrients found in seeds. The seeds from poppies, celery, and chia are among those high in calcium.

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Despite the fact that these calcium sources are healthy and pure, it is always advisable to consult a nutritionist to prevent allergic symptoms and other health issues.

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