Calcium is essential for many functions, including healthy bones and teeth. While most people think of dairy products as the primary source of calcium, several plant-based foods can provide you with plenty of this vital mineral. Let’s look at some of the best plant-based sources of calcium and why they are so important.
Almonds
Almonds are a great source of calcium and other beneficial vitamins and minerals. Just one serving (1/4 cup) provides approximately 105 milligrams of calcium, about 10% of the recommended daily value. Almonds are also high in vitamin E, magnesium, phosphorous, zinc, manganese, and fiber – all nutrients that help support healthy bones. Almonds make a great snack on their own or can be added to salads or dishes to boost flavor and nutrition.
Kale
Kale is one vegetable that should be part of your diet if you’re trying to get more calcium. Not only does it contain 45 milligrams per cup, but it’s also packed with antioxidants that help protect against disease. Kale can be added to smoothies or juiced for an extra nutrient boost, or tossed into salads for added crunch and flavor.
Beans and Lentils
Beans and lentils are widely known to be excellent sources of dietary fiber and protein. However, these healthful legumes can also be often overlooked as a rich source of calcium. Beans and lentils offer a convenient and easy way to bolster calcium, and they are usually very cost-effective and accessible options that contribute to an overall balanced diet.
Tofu
Tofu is a soy product made from curdled soy milk and is a great plant-based protein and calcium source. One cup contains about 10% of the recommended daily value for calcium, with about 350 milligrams per serving. Tofu can be used in stir-fries, soups, sandwiches, salads, or any other dish you like – make sure you pair it with other plant-based sources such as nuts and seeds to maximize your intake.
Seeds and Seed Butters
Seeds and their butter are a delicious, nutrient-packed addition to any healthy diet. They are a great source of protein and offer an abundance of zinc, phosphorous, selenium, and other vitamins and minerals. From sunflower seed butter to crunchy pumpkin seeds to creamy sesame tahini, plenty of exciting possibilities exist for a tasty calcium boost.
Plant-based sources are an excellent way to get your daily dose of calcium. Almonds, kale, tofu, and other foods like sesame seeds, fortified orange juice, and oatmeal are all great sources that will provide you with plenty of this essential mineral while also supplying additional vitamins and minerals that may be missing from your diet.
Try this fantastic Warm Brussel Sprout Salad!
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As promised, here is the link for the coffee and teas I use daily, Organo
and why I choose Organo Coffee/Teas/Hot Chocolate/Latte
Cappuccino Mousse
Ingredients
15 whole cinnamon graham crackers
2 packages (8 ounces each) cream cheese, softened
3 packages (3.9 ounces each ) instant chocolate pudding mix
2 tablespoons of ORGANO Café Latte
1/2 teaspoon ground cinnamon
2-1/2 cups of 2% milk
1 cup of ORGANO Gourmet Black Coffee or King of Coffee Dissolved
8 cups sweetened whipped cream
Arrange half of the crackers in a greased 13×9-in. baking dish. In a large bowl, mix the cream cheese, pudding mix, Café Latte powder, and cinnamon. Add the milk and dissolved coffee gradually to the mix until smooth. Incorporate 4 cups of the whipped cream.
Spread half of the filling mixture over the crackers. Put another layer of crackers over it and top with the remaining whipped cream. Refrigerate, covered, for 8 hours or overnight.
Enjoy!
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