Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure. Food is the best source of any nutrient, and some plant foods are rich in calcium.
Include a variety of these calcium-rich foods in your daily meals. Talk to your health care provider if you have doubts about whether you need a supplement in addition to the food sources.
Source
milligrams of calcium
1 cup enriched soy milk
290
100 g tofu
250
1 cup soy beans
175
1 cup white beans
160
1 cup spinach
145
1 Tbsp tahini
120
1 cup edamame
100
1 cup chickpeas
80
1 Tbsp chia seeds
75
1 orange
65
1 cup red mung beans
65
1 cup broccoli
60
1 cup okra
60
1 cup snap beans
65
2 figs
40
1 medium sweet potato
40
1 cup parsley
40
1 medium carrot
40
1 cup mashed pumpkin
40
1 cup cabbage
35
9 almonds
30
1 cup quinoa
30
2 medium tomatoes
30
1 cup arugula
30
3 brazil nuts
25
These are the recommended daily allowances for calcium, according to gender and age:
This is a basic cookie recipe. You can add 1/2 cup of any of the following if you want to: chocolate chips, raisins, shredded coconut, cranberries, pecans, or walnuts.
PREP: 15 min COOK: 10 min @ 350° F (175° C) COOKIE SHEET, PARCHMENT PAPER MAKES 12 COOKIES
INGREDIENTS
CHIA, 1 Tbsp soaked in 3 Tbsp water for at least 30 minutes ROLLED OATS, 1 c BROWN SUGAR, 1/2 c FLOUR, 1/3 c BAKING SODA, 1/2 tsp BAKING POWDER, 1/4 tsp SALT, 1/4 tsp GROUND CINNAMON, 1/2 tsp COCONUT OIL, 1.5 Tbsp RIPE BANANA, 1 small
INSTRUCTIONS
1. Soak CHIA for at least minutes
2. Preheat oven to 350° F and line cookie sheet with parchment paper
3. Combine OATS, BROWN SUGAR, FLOUR, BAKING SODA, BAKING POWDER, SALT, AND CINNAMON
4. Stir in CHIA MIXTURE, BANANA and COCONUT OIL until dough is evenly mixed
Salvia hispanica, commonly known as chia (español: chia), is a species of flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is considered a pseudocereal, cultivated for its edible, seed. The word “chia” is derived from the Nahuatl word chian, meaning oily. It is rich in calcium, phosphorous, and other minerals. Chia seeds may be added to other foods as a topping or put into smoothies, breakfastcereals, tortillas, and bread. They also may be made into a gelatin-like substance or consumed raw. The gel from ground seeds may be used to replace the egg content in cakes and is a common substitute in vegan baking.
Nutrition Facts: 1 ounce (28 g) of chia seeds
calcium 18% DV fat 9 g fiber 11 g magnesium 30% DV manganese 30% DV omega-3 5 g phosphorous 27% DV protein 4 g
When I switched to plant-based living after a lifetime of meals planned around a main course of meat, I immediately felt positive effects and found it surprisingly easy, even fun, to change my habits and explore new ways of enjoying food. Fruit and Stuff is a collection of some of the many things I have learned since I started the journey.
