Given the importance of bones, it is essential that we maintain their health, and for this we cannot lack calcium in our diet. Calcium is by far the most abundant mineral in our body, making up about 2% of our body weight.poral total. For example, a man weighing about 70 kg has approximately more than 1 kilogram of calcium in his body. Thus, to avoid a decrease in bone density and prevent the development of osteoporosis (a disease in which the bones are damaged).They become weak and break easily), in addition to maintaining healthy lifestyle habits, the most appropriate thing is to follow a good diet, in which foods rich in this mineral cannot be lacking. So what are the foods rich in c?alcio within the vegan diet?
When you are intolerant to dairy products or you have chosen not to consume them voluntarily, we must look for other sources rich in this mineral. In these cases it will be important to follow a diet abundant in foods of plant origin. YES, although exThere is the belief, almost the urban legend, that the only foods rich in calcium are milk and its derivatives, this is not the case, since there are a great variety of plant sources of calcium. It is true that oxalates present in vegetables canhinder its absorption, but they are still a good source of calcium; such as legumes –particularly soybeans-, green leafy vegetables, nuts, seeds, and some fresh and dried fruits, such as figs.
The most important calcium-rich foods:
- As we say, legumes are a source of calcium. Although the calcium in legumes is not fully absorbed, these foods can help cover the daily quota of this mineral, especially in vegetarian diets. Soy, specialMind you, it is a good source of calcium, offering 200 mg of the mineral per 100 grams, that is 1/4 part of the daily requirement for an adult person. But beware! Soy milk is not a significant source of calcium unless it is inrich (less than 10 mg per 100 grams).
- Green leafy vegetables, especially those of the Bracease family, such as kale, collard greens, broccoli, Brussels sprouts, cauliflower and kale (does that sound like part of the name?of a super trendy restaurant? Exactly, Flax & Kale !), Are good sources of calcium. And the bioavailability of calcium in these vegetables is relatively high. A generous helping of these vegetables provides as much cI drink like 1 glass of milk. The kale especially, which gives us 135 milligrams of calcium per 100 grams of raw leaf (in the aforementioned Flax & Kale , we serve a salad of this vegetable that at the same time that you chifflará, it will make your bones hard like Carrara marble). In addition, these vegetables are also an excellent source of vitamin K, beta-carotenes, potassium and magnesium, other important components in calcium metabolism and for maintenanceof the good condition of the bones.
- Nuts in general are full of beneficial nutrients for the body, and in some the calcium content is considerable. Within all the varieties of nuts that we have to our ddisposition; almonds take the cake, when it comes to calcium, every 100 grams, 250 mg of calcium. Walnuts, hazelnuts and pistachios, without being at the level of almonds, are also nuts with a remarkable amount of calcio.
- Changing the third, other foods rich in calcium from the plant world to take into account are the seeds, especially those of poppy and sesame, which have a large amount of this micronutrient and that only with 5 small teaspoons, you canin they reach the calcium level of a glass of milk. Chia, hemp and flax seeds are also rich in calcium, but in smaller quantities, but no less significant for that. Therefore, just by using some of them to add en salads, toasts and healthy bowls, we can obtain a great mineral contribution for the organism.
- Fruits can also offer us this micronutrient when we consume them, but not all of them have appreciable amounts. Among the fruitIf fresh, those with the most calcium in their composition would be figs and figs, oranges, kiwi and raspberries, which would average around 80 mg of calcium per serving. So, when you want to snack on something sweet between horthus, dried figs, for example, with their juiciness and sweetness, are a perfect snack for the palate and our bones will thank us, since 50 grams cover 10% of the daily requirements.
Does anything else affect calcium levels?
But pay attention! The consumption of foods rich in calcium is just as important as avoiding, omitting, reducing or possibly eliminating those habits that tend to "steal vilm from us.ente ”this micronutrient so precious to preserve our bone density such as the consumption of tobacco, alcohol, excess salt, sugar, red meat, refined cereals and cola soft drinks.
Bottom line: don't trust your entire pro-calcium strategy tohe dairy products, there are countless options in the plant world that are the same or even healthier.
In addition, take moderate sun baths to improve your vitamin D levels, breathe fresh air and do physical activity, it will help you tostrengthen the muscles and increase bone mass.