Tathastu Buddy
If they consume dairy products, they get acidity and bloating problems. Vegan, also avoid any animal products that include dairy products, honey and so on. Calcium is a mineral, that is essential for the production and maintenance of healthy teeth and bones. Apart from these significant benefits, it also helps your body with blood clotting, maintaining a normal heartbeat, contraction and relaxation of muscles, releasing hormones and other chemicals and sending and receiving nerve signals.
credits – google
So, how can people, who are unable to consume milk get the required amount of this mineral?
Today, I am going to share with you – top 5 rich food which is non-dairy product, that every lactose intolerant and vegan can consume.
Moringa leaves or drumstick leaves
Moringa or drumstick leaves are abundant in calcium. They help increase bone mass and structural strength. Moringa leaves contain four times the calcium content of milk and moringa powder, contains 17 times more than the calcium contents of milk.
You can make moringa leaf dosa or parathas or a simple stir fry moringa sabzi and you can consume this once a week to improve the calcium of your body.
Dried figs
Dried figs contain a higher value, compared to any other dry fruit. Just 2 figs contain around 65 mg of calcium. A very little amount of dried fig contains 5% of the daily value of calcium. Have 2 dried figs daily, along with your breakfast or snacks, along with a handful of other nuts and other seeds.
Soya
Soya beans are rich in calcium. Products such as soya milk and tofu are also great sources of calcium. Soya milk is naturally lactose-free. Hence, it is an excellent substitute for cow’s milk. Each cup of soya milk contains 300 mg of calcium.
Have soya milk for breakfast, you can make a simple soya bean sabzi for lunch, and add tofu in your salads and have it during dinner time
Broccoli
Broccoli is a rich cruciferous vegetable. It can be stir-fried with other vegetables such as carrots, peas or potatoes, or, you can have boiled broccoli simply season it with little black pepper to taste or you can make broccoli salads
Amaranth
Amaranth or rajgira is a type of grain, which has a high amount of calcium. 100 gms of amaranth grain provide 159 mg of calcium. Regular consumption of amaranth increases bone health. You can make many different types of dishes with amaranth grain like tikkis, lavash, porridge, parathas, laddoos and so on. Consuming enough of it helps to prevent bone demineralization and osteoporosis, also it helps to strengthen bone strength.
So eat healthily, be healthy – prevent pains and sufferings and fractures and enjoy your life.
