Introduction
Getting enough calcium is important for everyone, but it can be especially difficult for vegetarians to get enough from their diet. This article provides a list of calcium-rich foods that are suitable for vegetarians, so that you can make sure you're getting enough of this essential nutrient.
Calcium-Rich Dairy Products
Here are some of the best dairy products to include in your diet if you're looking to boost your calcium intake:
1. Milk: A single cup of milk contains around 300 mg of calcium, making it a great choice for breakfast or as a snack. You can also use milk in cooking or baking to add extra calcium to your recipes.
2. Yogurt: Plain yogurt is another excellent source of calcium, with one cup providing around 450 mg. Greek yogurt is an especially rich source, so it's a great choice if you're looking to up your calcium intake.
3. Cheese: Cheese is another dairy product that's high in calcium, with one ounce providing around 200 mg. Choose low-fat varieties to keep your calorie and fat intake in check.
4. Butter: Although butter isn't as high in calcium as some other dairy products, it's still a good source, with one tablespoon providing around 40 mg. Use butter sparingly, however, as it's high in saturated fat.
5. ice cream: Ice cream is a delicious way to get more calcium into your diet, with one cup providing around 200 mg. Choose low-fat or fat-free varieties and consider
Calcium-Rich Non-Dairy Products
There are many nondairy foods that are excellent sources of calcium. Some of the best include:
Tofu – Tofu is made from soybeans and is naturally high in calcium. A half-cup serving of tofu contains about 175 mg of calcium.
Soy milk – Soy milk is a good alternative to cow’s milk for those who are lactose intolerant or vegan. A cup of soy milk has about 300 mg of calcium.
Almond milk – Almond milk is another dairy-free alternative that is rich in calcium. A cup of almond milk contains approximately 450 mg of calcium.
Dark leafy greens – Dark leafy greens such as kale, spinach, and collards are packed with nutrients, including calcium. A single cup of cooked kale contains over 100 mg of calcium.
Broccoli – Broccoli is another vegetable that is high in calcium. A half-cup serving of cooked broccoli has about 60 mg of calcium.
Canned fish with bones – Canned fish such as sardines and salmon are good sources of calcium. A can of sardines contains approximately 325 mg of calcium, while a can of salmon has about 210 mg.
Fortified Foods
There are a number of foods that are fortified with calcium, which can be a great way for vegetarians to get their calcium intake. Some examples of fortified foods include:
- Non-dairy milk (soy milk, almond milk, etc.)
- Orange juice
- Some breakfast cereals
- Tofu
- Certain types of bread
Be sure to check the labels of any food you're unsure about, as not all foods that are fortified with calcium will necessarily be vegetarian. However, there are plenty of great options out there for getting your calcium fix as a vegetarian!
Other Calcium-Rich Foods
In addition to the foods listed above, there are other calcium-rich foods that can be part of a vegetarian diet. These include:
Tofu – Tofu is a great source of calcium for vegetarians. One cup of tofu contains about 10% of the Daily Value (DV) for calcium.
Tempeh – Tempeh is another soy product that is high in calcium. One cup of tempeh contains about 8% of the DV for calcium.
Nuts and Seeds – Nuts and seeds are also good sources of calcium. For example, one ounce of almonds contains about 7% of the DV for calcium, while one ounce of sunflower seeds contains about 5% of the DV for calcium.
Green Leafy Vegetables – Green leafy vegetables such as spinach and kale are rich in calcium. One cup of cooked spinach contains about 14% of the DV for calcium, while one cup of cooked kale contains about 9% of the DV for calcium.
Figs – Figs are a good source of calcium for vegetarians. One fig contains about 3% of the DV for calcium.
Dried Herbs – Dried herbs such as oregano
How Much Calcium Do You Need?
If you're a vegetarian, you may be wondering how much calcium you need to maintain healthy bones. The answer may surprise you - you need just as much calcium as non-vegetarians. In fact, according to the National Institutes of Health, vegetarians are actually at a higher risk for developing osteoporosis than meat-eaters.
That's because when you don't eat meat, you're missing out on key nutrients that are important for bone health, like vitamin D and protein. So how do you make sure you're getting enough calcium?
One way is to make sure you're including calcium-rich foods in your diet. Some good sources of calcium include dark leafy greens (such as kale and spinach), tofu, beans, lentils, nuts, and seeds. You can also get calcium from fortified products like soy milk and orange juice.
Aim for at least 1,000 mg of calcium per day. If you're not sure how much calcium you're getting from your diet, talk to your doctor or a registered dietitian. They can help you create a plan to make sure you're getting the nutrients you need.
Calcium Supplements
There are many calcium supplements on the market these days, and it can be hard to know which one to choose. If you're a vegetarian, you may want to look for a calcium supplement that is derived from plants. Here is a list of some of the best plant-based calcium supplements:
1. AlgaeCal Plus: This supplement is made from marine algae and contains 72 trace minerals in addition to calcium.
2. Calcium Citrate: This supplement is made from calcium citrate, which is a highly bioavailable form of calcium.
3. Calcium Carbonate: This supplement is made from calcium carbonate, which is the most common form of calcium supplement on the market.
4. Bone Meal: This supplement is made from ground up bones and provides a rich source of calcium.
5. Dicalcium Phosphate: This supplement is made from dicalcium phosphate, which is a less bioavailable form of calcium.
Comments
Post a Comment