Contents:
- Medical Video: Top 10 Vegetarian Protein Sources
- Various foods high in calcium from vegetable sources
- 1. Spinach
- 2. Pakcoy
- 3. Edamame
- 4. Almonds
- 5. Know
- 6. Orange
- Healthy eating tips as a vegan
Medical Video: Top 10 Vegetarian Protein Sources
Calcium is an important nutrient that is difficult for vegans to fulfill. Because, calcium is more contained in animal food sources, such as anchovy and sardines, cow's milk, eggs, and cheese. So, what are the best alternative foods for calcium for vegans?
Various foods high in calcium from vegetable sources
Men and women aged 19-50 years generally need around 1000-1100 mg of calcium per day. However, vegan people are vulnerable to calcium deficiency because the source is mostly from animal foods. In fact, it is still important for you to meet calcium needs every day even though you are a vegan.
Calcium is not only needed by the body to maintain healthy bones and teeth. Calcium also helps the heart beat more regularly and as an important component to stop bleeding.
What should you eat?
1. Spinach
Spinach is one of the best food sources of calcium for vegans. Per 100 grams of raw spinach can contain around 267 mg of calcium.
Amazingly, Popeye's favorite food is also rich in other minerals and vitamins, such as iron, vitamin A, vitamin C, and beta-carotene.
2. Pakcoy
Pakcoy, or you might know him better with bokcoy, is one of the high-calcium green vegetables. In 100 grams of raw bokcoy contains 105 mg of calcium.
In addition, bokcoy also contains vitamin A, vitamin C, vitamin K, and potassium.
3. Edamame
Edamame is young soybeans. Per 100 grams of boiled edamame contains 63 mg of calcium. Edamame is also high in protein and fiber, and enriched by nine types of essential amino acids.
4. Almonds
Almonds are one of the nuts that are rich in various kinds of nutrients. Calcium content per 100 grams of roasted almonds is even more than edamame, which reaches 267 milligrams.
Almonds are also enriched by high protein, vitamin E, potassium, and also good fats that can help reduce bad cholesterol levels.
5. Know
Tofu is one of the processed soybeans which is a favorite of a million Indonesians. In 100 grams of solid white tofu contains 223 mg of calcium. Tahu is also a good source of vegetable protein for vegans and vegetarians.
6. Orange
Not many people know that oranges are high in calcium. Yes! In addition to high vitamin C, per 100 grams of round orange fruit that tastes this acid contains about 40-70 mg of calcium.
Orange juice packaged on the label "calcium-fortified" or added extra calcium during the manufacturing process can even contain up to 300 mg of calcium per serving (average 1 glass full).
Healthy eating tips as a vegan
Even though you don't eat animal sources, you still need to meet your daily nutritional needs from a variety of healthy foods. Ideally:
- Eat at least 5 servings of fruits and vegetables every day.
- Fulfill carbohydrate intake from staple foods such as potatoes, bread, rice, pasta, or whole wheat.
- Meet protein intake from alternative milk from nuts, such as almond milk and cashew milk which is also high in calcium.
- Choose unsaturated oils like olive oil.
- Drink plenty of water, at least 6 to 8 glasses or glasses a day.
- Reduce fatty foods, which are high in salt, also sugary foods.
