One of the first things we learn about nutrition is how essential calcium is for building stronger bones and keeping them healthy. It may just one of the first few things we learn about nutrition as a child. This mineral is essential for muscle contraction, blood pressure regulation and nerve transmission and blood clotting. Most adults aged 19–50 require 1,000 milligrams (mg) of calcium daily. Milk, cheese, and yogurt are the best sources of calcium, but there are many other non-dairy products that are packed with calcium.
Here are a few non-dairy food items that vegans can have
Soybeans are one of the richest sources of calcium. One cup of fortified soy milk contains the same amount of calcium as a cup of cow’s milk. Apart from calcium, soy milk is also rich in vitamin D. 100 ml of soy milk is packed with 25 mg of calcium.
Rich in fiber and antioxidants, figs help alleviate constipation and keep you fuller for a longer period of time. Figs are not only nutritious but also satisfy your cravings for sugary stuff. Eight figs provide 241 mg of calcium.
Nuts are packed with calcium, but almonds are especially rich in calcium. Almonds are good for snacking between the meals and are a good source of vitamin E, copper, magnesium. One cup of whole almonds contains 378 mg of calcium.
Chia seeds are rich in calcium and boron, which is good for bone health and muscles. This helps to metabolize calcium, phosphorous, and magnesium. Add chia seeds to your smoothies or mix them in your oatmeal, there are multiple ways to have chia seeds. 2 tablespoons, of chia seeds, provide 179 mg of calcium.