Plant-Based Calcium Rich Foods For Healthy Bones

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“Got milk?” is so 1990s

With the vegan lifestyle on the rise, it’s incredible how rich plants are with all the nutrients we used from animals. Calcium is crucial for muscle contraction, blood clotting, and keeping your precious heart beating. Strong bones prevent osteoporosis, which occurs in one out of four women and one out of seven men. The statistic is clear: we need more calcium, and here is how to get this crucial nutrient.

One block of tofu has more than 150percent of all the calcium you need per day. You can scramble it, or add it to the smoothie; either way, tofu is a must.

Instead of unhealthy snacks, why not try dried figs? They are delicious and have 241 mg of calcium per cup, as well as a healthy dose of magnesium and iron. Magnesium is good for the muscles as well as the nervous system, and iron is giving us strength.

Fancy artichokes are another great source of calcium. One large artichoke gets you 71 mg of calcium. Use to make a creamy dip, for a party, or when you’re trying to indulge yourself.

Almonds are one of the most important sources of calcium. They have 378 mg per cup, and you’ll have an energy-boosting bite that will also give you 30 grams of protein. It’s great that we can add them to pretty much any meal, smoothie, or just use them as healthy snacks.

Everyone should eat black beans daily. One cup contains nearly 300 mg of magnesium, 30 grams of fiber as well as 39 grams of protein. It’s one of the most underrated superfoods, so add it to your shopping list now!

Broccoli and milk have the same amount of calcium. 300 mg per bunch of broccoli is the same as a cup of milk, calcium wise, and you can add this veggie to your smoothie or add it to a salad.

Chia seeds are small, but don’t let the looks fool you. Just a half of cup has 631mg of calcium. Soak them in almond or cocoa milk, let the overnight, then in the morning add some fresh fruits. It’s breakfast for the champion!

Kale smoothie with lemon juice is a perfect way to start a morning. Vitamin C helps to optimize calcium absorption, and since our bodies are like well-oiled machines, we must understand that all nutrients work together.