FOOD AND HEALTH FOR THE SOUL |
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3/22/2018 0 Comments 5 Calcium-Rich Eatables for VegansThe development of our healthy joints and bones, strong teeth and healthy blood vessels are all because of a vital ingredient – ‘Calcium’. A calcium-rich meal helps regulate the balance between blood pressure and blood sugar levels in diabetics. Almost 95 percent of calcium is deposited in our bones and teeth. For vegans who are fond of calcium-rich, tasty eatables, here are some suggested food items to fulfil their requirements: Almond milk 450mg of almond milk offers 45 percent of your daily value need. Unsweetened almond milk is a good add-on for coffee, smoothies, or whenever you need a little extra liquid in vegan ice-cream. It is a great lactose-free, natural milk which is low in calories and high in calcium. Almonds are also a good source of protein along with calcium which provides 100mg of calcium per ounce. So, whenever you feel hungry, try a handful of almonds and carve them in milk rather than munching on oily snacks. Turnip greens Turnip greens are a good source of calcium that help to keep the brain sharp and enhance the haemoglobin levels. They contain 250mg of calcium per cup, or 25 percent daily value nutritional need. They are usually cut down over soups, vegetable dishes and many other recipes. Turnip greens also come frozen, so one can prepare them quickly on a weeknight and use them for breakfast. Edamame Another tasty choice for foodies is Edamame. 260mg of calcium per cooked cup and 500mg for raw can make it an easy high-protein and calcium-rich snack to eat in free time or to pack for lunch. Edamame is a healthy snack that is fun finger food. You can try curried edamame if you like spicy snacks. The leftover peapods make it easy to gauge portion control and still absorb enough calcium out of it. Firm tofu Firm tofu is a great option if you are looking for a tasty, calcium-packed meal. It is made with calcium sulphate and contains 860mg of calcium per half cup (that's 86 percent of your daily value). Tofu provides enough calcium for the entire day, and acts as a great source of plant protein which is an additional benefit. There are several ways to cook tofu like in veggie burgers, it can be grilled and cut into cubes,or can be added to soups and stir-fry dishes. Fortified cereals
Cereals can be a rich source of calcium if they are whole-grain and fortified. Generally, fortified cereals are used to add more calcium for a day’s need. Whole-grain cereal with less than 10g added sugar can add at least 10 percent daily value of calcium. As an additional benefit, these cereals are a rich source of vitamin D, which works with calcium to improve bone health and joints. For a vegan meat, chicken and other dairy products are not an option if they need their fill of calcium. But, no worries at all! You can make yourself calcium-rich meals that have a lot of health benefits if you follow the list mentioned above!
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