Today I was talking to a friend and we were talking about Christmas food(dare say that word in the beginning of November). But anyway, this is not a post about Christmas, I told her, that I am gonna have my first vegan Christmas, anyway and she looked at me and said.”wow, I wouldn’t go that far”. I can so relate to her.Its amazing how something, that at some stage of our lives looked bizarre and impossible and after some time it makes perfect sense.Becoming vegan is a journey. After that we started to talk about calcium for vegans, so I felt inspired to share some of the best sources of calcium for vegans.
Calcium is a very important mineral for humans. Our bones contain large amounts of calcium, which helps to make them firm and rigid. Calcium is also needed for many other tasks including nerve and muscle function and blood clotting. These other tasks are so important for survival, that, when dietary calcium is too low, calcium will be lost from bone and used for other critical functions.
Unlike dairy, plant-based calcium sources contain Vitamins C and K and the minerals potassium and magnesium which are all important for bone health.Next time someone asks you where you get your calcium, you can tell them it comes from some of the calcium sources for vegans listed below.
1.Kale – A 1-cup serving of raw kale contains 90 mg, while raw collard greens have only 52 mg. The difference may lie in the quantity. Cooking will wilt the greens, allowing for more vegetables in a 1-cup serving. Kale may retain its shape better with cooking.Eat more kale !
2. Blackstrap Molasses-Blackstrap molasses is just one type of molasses, the dark liquid byproduct of the process of refining sugar cane into table sugar. It is made from the third boiling of the sugar syrup and is therefore the concentrated byproduct left over after the sugar’s sucrose has been crystallized. Blackstrap molasses is a very good source of calcium.2 table spoons of it contain 400 mg of calcium. You can make a hot drink by adding hot water to it or add it as a syrup to some of the dishes , that you cook or bake.
3.Broccoli- .Broccoli is nutritional wonder and as well as everything else it contains 178 mg of calcium per cup.Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure and it may work to prevent colon cancer.You can add raw broccoli to your salad or steam it and gently seasoned. It is also very tasty added just before serving curies, as it gives a nice cool crunch with every spoonful of curry.
4.10 medium dried figs Figs contain more calcium than most other fruits, according to the California Fig Advisory Board, with 121 mg in a 1/2-cup serving. Adequate calcium intake supports bone health and growth, and reduces your risk of developing osteoporosis. Adults need 1,000 to 1,200 mg of calcium a day. One serving of dried figs meets 12 percent of your daily value for calcium . Including dried figs is a tasty sweet treat and a snack to look forward to.
5.1 cup cooked sweet potato A baked potato, with skin, provides approximately 70 mg of calcium. Removing the skin lowers the calcium content to only 8 mg. Of all the varieties of potatoes, baked sweet potatoes provide the highest amount of calcium .Alternative cooking methods can greatly affect the calcium content of potatoes.I personally do not use a microwave oven at all in my kitchen, as it eliminates any goodness , that goes inside it. I have been having baked sweet potato for breakfast ,always cold . Its really tasty and keeps me full for a good few hours with its slow sugar stream into my blood.
6.1 cup of celery – contain 54 mg of calcium-Celery is another miracle vegetable when taken raw. It is also incredibly alkaline when made into a juice. Its an instant boost.You can also add your celery to a salad. It will give it that salty taste and it is safe to eat even for people, who are on a low salt diet . Celery sticks make a perfect snack , dipped into hummus or some other dip.
7.Tahini– this amazing a paste made from ground sesame seeds contains 53 mg of calcium in each table spoon .Your body contains more calcium than any other mineral. You need calcium for strong bones and teeth, normal blood clotting time, and for muscle and nervous system function. Tahini is used to make hummus. You can also add it to your salad dressing with some olive oil , lemon juice and sweet basil and some other chutney for balance.
Hope that list will help you to enjoy the variety of calcium sources for vegans. Please feel free to share it with your friends, you might be doing them a big favour!
Sending Blessings and Love