Calcium is an essential mineral that forms a vital part of our human body. In-taking calcium-rich foods veg is vital for people who don't depend on an animal-based diet. Calcium makes the bones in our body strong and healthy, while also maintaining the integrity of our teeth. (1)
If we don't consume requirement level of calcium, then it can lead to multiple problems at a later stage in our life, such as osteoporosis, arthritis, back pain, spine problems, tooth decay, and so on.
Food contains calcium
The
following are some of the most significant calcium-rich foods that you
can consume to make your body healthy and strong bones,
1. Broccoli:
Broccoli
is one of the affordable calcium-rich foods and is easily found all over
the world, including in Indian markets making it more accessible for the common
man. You can proceed to eat broccoli (2) either as a
raw vegetable along with your everyday salads or just simply shallow fry it as
a side dish along with other vegetables.Â
- Calcium Percent: 47 milligrams / 100 grams
2. White Beans:
In case you’re on the lookout for delicious calcium-rich foods veg, then eating white beans should be the perfect solution for the same. These beans are generally off-white or pale white and can be easily bought from your nearest grocery store.Â
They are not only a massive source of calcium, but you can also
make quite a few different delicacies with them such as soups and stews. These beans also come with detoxifying
properties for the human body.
- Calcium Percent: 69 milligrams / 100 grams
3. Figs:
Figs
fall into the category of fruits and are one of the most calcium-laden fruits
that you can get in the market. They are also high in terms of fiber, minerals, and vitamins. Some of the minerals that you
can obtain via in-take figs are potassium, magnesium,
manganese, chlorine, iron, phosphorus, and the like. The added vitamins include
Vitamin B1, A, and B2.
- Calcium Percent: 162 milligrams / 100 grams
4. Almonds:
Almost
every dietician and doctor would recommend you to intake almonds daily because
they are high in calcium, proteins, fiber, and mono-unsaturated fats (otherwise
known as good fats). Eating almonds calcium-rich foods veg can keep your
tummy full for a long time.
- Calcium Percent: 264 milligrams / 100 grams
Read: What is
low carb diet food list
5. Oats:
Oats
should be a staple diet in your family if you want every member of your family
to get a good source of calcium. Oats (3) are also
high in fiber and their assimilation in the body takes time, thereby keeping you
full for extended periods. It's also a portion of the perfect food for dieting
and keeping your digestive system in check.
- Calcium Percent: 54 milligrams / 100 grams
6. Quinoa:
Much
like oats, quinoa is also a great cereal to have, especially for those who are
vegetarians. They are fiber, calcium, and protein-laden, making them perfect to build up bone cells and mass.
- Calcium Percent: 17 milligrams / 100 grams
7. Soybeans:
Soybeans
are indeed a great source of proteins, fiber, and calcium. Moreover, they are
delicious to eat and are highly affordable as well. They also contain most of
the much-needed amino acids (eight of them) that the human body requires to be
able to function properly.
- Calcium Percent: 277 milligrams / 100 grams
How much calcium per day?
Those between the ages of
18 and 65 should take at least 1,000 milligrams of calcium per day. (4)
Children under the age of
18 should get at least 700 milligrams of calcium.
Women and those over 65
should consume 1,200 milligrams of calcium daily.
Final Note
It should be realized that eating calcium-rich foods veg is just one side of the story as vegetarians require many more other essential vitamins & minerals to fulfill their daily diet.
 Some important foods
include cereals, grains, dairy products, pulses, green leafy vegetables,
seasonal fruits, and the like. We hope you loved our above-mentioned
suggestions for the same, and in case you want more topics like these to be
covered, do let us know.
 Read: Is ritual multivitamin safe
Â