Not many are aware of the importance of calcium for the body. The mineral is more important for women after the age of 30 as it is important for some of the important functions of the body like blood clotting, blood pressure regulation, muscle contraction and nerve transmission. For an average adult, the everyday intake of calcium should be 1,000 mg. This increases for adults over the age of 50 to 1,200 mg per day and 1,300 for children between the age 4 to 18. Here we will be looking in to the natural and vegan sources of calcium.
- Seeds – Some of the seeds and their butters can be a good source of calcium. For instance Tahini is a butter that is made from sesame seeds. Chia and flax seeds also have decent amounts of calcium apart from fiber, healthy fats, proteins, vitamin and minerals.
- Soy – Soy beans is a great protein source and a calcium source for people who follow a vegan diet. Certain foods like tofu, natto and tempeh are rich in the mineral. Tofu contains nearly 350 mg per 3.5 ounces.
- Beans and lentils – Not many are aware that beans and lentils are also a good source of calcium. They also contain some of the other nutrients that include folate, potassium, zinc, iron and magnesium.
- Certain fruits – Some of the fruits like oranges have high calcium content. Other fruits include blackberries, blackcurrants and raspberries that also provide a decent amount.
- Fortified foods and drinks –this includes certain processed foods and drinks that include the nutrients during the manufacturing process. They can include breads, plant milks, orange juice, some types of cereal, crackers and tortillas.
Note – It is important to note that calcium is important for maintaining good health of the bones and muscles. It is also important for the proper circulation and the proper functioning of the nervous system.
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