The 3 best calcium and vitamin D plant-based sources of foods
To see daily videos about body health ✅SUBSCRIBE✅ to our channel:
https://www.youtube.com/c/ParsHealthTV?sub_confirmation=1
Use this link to watch the full version of this video: https://youtu.be/obb-KUKhLEk
We'll be talking about these items in this video:
Bone Health and Plant-Based Diets (for vegans):
- Spinach
- Beans
- Pea
We will answer these questions in the long version of this title:
- What is a bone health diet for vegans?
- How to have a healthy diet as a vegan?
- What is a healthy diet for vegans?
- How to have healthy bones as a vegan?
- What are the best plant-based foods?
- What are the 10 best calcium and vitamin D plant-based sources foods?
- How to have plant-based foods for bones?
- How to have a healthy vegan diet?
- What is a healthy vegan diet?
The importance of calcium for health is not unknown to anyone. Calcium is an essential mineral for the health and strength of bones and teeth. It is also needed for muscle movement and the ability to send nerve messages from the brain to different parts of the body. Remember that calcium deficiency can cause many diseases and problems such as osteoporosis, obesity, and heart attacks. Fortunately, the dietary source of calcium does not end with dairy products. There are other sources even vegan people can use.
10-Spinach
Spinach is one of the richest sources of calcium. If you consume 100 grams of raw spinach, you will absorb 210 mg of calcium. Of course, this amount is reduced to 158 mg after cooking spinach. Keep in mind that spinach contains oxalate, which prevents the complete absorption of many minerals.
9-Dried fruits
Dried fruits are rich sources of calcium that can be consumed in various ways. You can use them to prepare desserts or eat them as nuts. Dried fruits reduce the risk of osteoporosis and prevent bone sensitivity and fragility. In addition, they help the bones to grow well. As a result, consumption of these delicious ingredients is recommended at any stage of life. Among dried fruits, almonds have a record of 240 mg of calcium per 100 g of calcium. The next ranks are walnuts with 170 mg, hazelnuts with 140 mg, and pistachios with 110 mg.
8-Soy
Soy provides a lot of calcium. The calcium content of this food is very close to milk. In addition, soy contains a substance that prevents calcium from being lost from the bones and prevents it from being excreted. With 100 grams of cooked soy without salt, 102 mg of calcium enters the body.
7-Kale
Another vegetable rich in calcium is kale. Every 100 grams of kale has 150 mg of calcium. Because kale, unlike spinach, does not contain oxalate, it does not prevent the body from absorbing calcium. We recommend eating this kale raw.
6-Orange
Oranges are famous for their vitamin C and anti-cold properties. But you should know that this simple orange also gets enough calcium into the body. In fact, each unit of this fruit has 60 mg of calcium. With daily consumption of a glass of natural orange juice, up to 300 mg of calcium enters the body.
5-Beans
Beans are recommended to prevent bone and tooth problems. Every 100 grams of green beans contains 70 mg of calcium. If this amount of dried beans provides 177 mg to the body.
4-Chamomile
Chamomile is known for its relaxing properties, but its ability to protect bones is less well known. The results of studies show that chamomile effectively prevents gradual degeneration, which is one of the leading causes of weakness and osteoporosis. Chamomile affects estrogen levels, the low level of which can cause bone loss, especially during menopause. In addition, chamomile contains flavonoids necessary for bone health. This plant is mainly consumed as tea, but it can also be used as a tincture or capsule.
3-Onion
Onions have antibacterial properties and also contain nutrients and minerals that include calcium. Every 100 grams of onion has 20 mg of calcium. In addition, regular consumption of onions affects regulating gastric function and appetite stimulation and has diuretic properties.
2-Pea
Chickpeas can be consumed in different types. Every 100 grams of this nutrient has 134 mg of calcium. However, in the cooking process, this amount is reduced to half. Remember that chickpeas also contain oxalate, which prevents them from fully absorbing calcium.
1-Watercress
Watercress is one of the green vegetables rich in calcium. In this way, it provides 20% of the daily calcium needs of an adult. This vegetable also enters the body with other minerals such as sulfur, iodine, iron, phosphorus, potassium, and magnesium. As a result, it is recommended that you do not neglect to eat vegetables in your salads.
#parshealthtv #parshealthclinic #pars_health_tv #pars_health_clinic #vegan #veganist #healthy_diet #vegan_diet #bone_health #plant_based_foods #bone_health_and_plant_based_diet