How to get enough calcium without eating dairy products.
Previously, milk has always been associated with strong bones. Now scientists have proved that dairy products are more of a hindrance for healthy bones and body as a whole. The good news is that you can now get enough calcium and 100% plant powered, no daily consumption of a glass of cow’s milk or Cup of Greek yogurt for Breakfast.
Calcium – a trace element that is extracted from the soil and is vital for healthy bones and teeth, nervous system, blood pressure levels and prevent osteoporosis. The question arises: why can’t I get calcium from plants, avoiding the waste of his cow (despite the fact that this process still has to pay the money, exposing the cow to suffering – in that case, if we are talking about a large farm)?
Calcium is found in so many products! Certainly some sources will be for you an unexpected discovery. Calcium from plant foods is very easily digested – this is because many plants contain substances that facilitate the absorption of calcium and support bone and heart system. Importantly, unlike dairy products, they do not acidification of the body. Dairy and other animal products due to its high acidity, on the contrary, contribute to greater bone destruction and contribute to the destruction of other body systems.
So include in your diet more of the following products and forget about problems with calcium:
Truly one of the best source of calcium 268 mg in a Cup of cooked cabbage. Cabbage is also low in oxalates, which bind calcium and prevent its absorption. So cabbage will be a great alternative to spinach in which oxalate in excess.
Figs
8-10 figs contain as much calcium as in one glass of milk. In addition, Fig contains a lot of fiber, iron and potassium. You can add it to green salad, energy bars, smoothies, and cereal.
Almonds
Almond nuts – another product-the record for the calcium content. And a lot of fiber and magnesium. Don’t forget about the large quantity of protein and heart-healthy fats. You can make almond milk, almond butter, or enjoy raw nuts.
Vegetable milk
Vegetable milk (soy, almond, coconut, hemp, flax, cashews) is a great source of calcium. And it is natural and unprocessed calcium, extracted from the bowels of the earth. Most types of vegetable milk contains more than 30% of the daily requirement of calcium and almost 50% more than dairy products. This milk is easy to use in smoothies and add to oatmeal.
Many people are surprised to learn that broccoli is a wonderful source of calcium. And just one Cup of cooked Kale 180 mg of calcium in cheese inflorescence – 115 mg. Eating just a Cup a day, you can easily replenish their calcium reserves. You are not a fan of steamed broccoli? Then add a few buds to a smoothie or veggie Burger.
Butternut squash
By the way, is it “super”. It is literally filled with fiber, vitamin a, and contains as much as 84 mg of calcium, which is almost 10% of the daily value.
Cale
One Cup of Kale contains 94 mg of calcium, and magnesium, fiber, chlorophyll, vitamin a, iron and vitamin C.
This, of course, will not be a surprise, but the calcium content makes them Superfoods. With regular use nails and hair become thicker and stronger, and muscles stronger. 2 tablespoons of Chia contains about 177 mg of calcium, which is 18% of daily needs. It’s incredible for such small seeds! Adding a tablespoon twice a day in smoothies, oatmeal, salads and baked goods, you can considerably improve the condition of their musculoskeletal system.
Other vegetable sources of calcium: oatmeal (105 mg) and soy beans (261 mg). To reach your daily allowance without additional supplements, you need to eat only 1000 mg of calcium. Thus, even adhering to plant-based nutrition can provide your body with highly absorbable calcium.
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