Foods with high calcium content in vegetarian diets, which vegetarian foods can supplement calcium

1. Milk Half a kilogram of milk, containing 300 mg of calcium, also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Moreover, the calcium in milk is easier for the human body to absorb, so milk should be used as the main food for daily calcium supplementation. Other dairy products such as yogurt, cheese and milk flakes are good calcium**.

2. Kelp and shrimp skin.

Kelp and shrimp skin are high-calcium seafood, and eating 25 grams a day can supplement 300 mg of calcium. They can also lower blood lipids and prevent arteriosclerosis.

3. Soy products.

Soybeans are high-protein foods and are also high in calcium. 500 grams of soy milk contains 120 mg of calcium, and 150 grams of tofu contains up to 500 mg of calcium.

4. Animal bones.

More than 80% of animal bones are made of calcium, but it is insoluble in water and difficult to absorb, so it can be crushed in advance when making into food, and then simmered with vinegar. Remove the oil slick and add some greens to make a delicious soup.

5. Vegetables There are also many varieties of vegetables that are high in calcium. 100 grams of sherry mushroom contains 230 mg of calcium; The calcium content of bok choy, rape, fennel, coriander, celery, etc. is also about 150 mg per 100 grams.

6. Calcium supplements.

Today's calcium supplementation drugs on the market are suitable for children, adolescents, pregnant and lactating women, the elderly, and even white-collar women who are nervous, stressed, and have irregular lives due to their food intake. It has the advantage of being simple to operate and easy to control the amount of replenishment.

Friendly reminder: You need to strictly follow the doctor's instructions when taking it, so as not to overdose, which will cause adverse effects on the body. Some multivitamin and calcium supplements, because the vitamins themselves can work synergistically with calcium, have greater benefits than calcium supplementation alone.

It should be said that the calcium content in a vegetarian diet is not too high. It can only be said that the calcium content is relatively high or relatively small. The calcium content in milk is relatively high.

A food with a high calcium content in a vegetarian diet is tofu!

Milk and dairy products: cow, goat's milk and its milk powder, cheese, yogurt, condensed milk.

Beans and soy products: soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin, tofu milk, etc.

Vegetables: celery, rape, carrots, radish tassels, sesame, coriander, snow mushrooms, black fungus, mushrooms, etc.

Fruits and dried fruits: lemons, loquats, apples, black dates, dried apricots, orange cakes, dried peaches, almonds, hawthorns, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts, lotus seeds, etc.

Soybean products are high in calcium.

Some time ago, I found that the cramps were more frequent than before, probably due to calcium deficiency.

I searched the Internet:

Calcium is a key element needed to keep the body working properly. Not only do vegetarians not get the calcium they need from meat, but they also don't get the necessary calcium from it because they don't consume dairy products. So scientists suggest that, where possible, vegetarians should not exclude dairy products such as cow's milk and consume dairy products in moderation.

In addition, drinking soy milk regularly, eating soybeans, cabbage, calcium-fortified juices and cereals can all play an important role in calcium supplementation. Vegetarians should note that while green vegetables like kale and mustard greens are considered to be higher in calcium, not all dark greens contain calcium that can be absorbed by the body. Spinach and beets, for example, are high in oxalate, which blocks the body's absorption of calcium.

Scientists also point out that although vegetables can also be a channel for calcium supplementation, they are far less effective than dairy products. ”

High Calcium: Vegetarian Serving Size: Calcium (mg).

Dried figs 5 258

Fortified soy milk 1 cup 200-300

Fortified orange juice 1 cup 250

Tofu 1 2 cups 120-350

1 tablespoon of sugar cane 187

Green cabbage* 1 2 cups 178

2 tablespoons sesame seeds 176

Vegetarian fried beans 1 cup 128

1 cup of green beans 128 raisins 2 3 cups 53 kidney beans 1 cup 50 almonds 2 tablespoons 50

Milk, soy products, eggs, vegetables, sesame paste, fruits, cheese, white sesame seeds, corn, cereals, these foods are rich in calcium, vegetarians often eat these foods can be a good supplement to the calcium needed by the body.

You can drink some milk, eat some dairy products, eat some soy products, fresh fruits and vegetables, shrimp skin, whole grains, and eat some calcium tablets appropriately, anyone can supplement calcium well.

There are recommendations, spinach, celery, carrots, tofu, milk, these foods have a good effect of calcium supplementation, which can promote bone development.

You can eat some raisins, carrots. Because the nutritional value of these foods is also very high. It is also very beneficial to the human body.

Vegetarians eat highly nutritious foods, such as walnuts, peanuts, pine nuts, etc., which can supplement the protein needed by the human body, and cereals such as oatmeal are rich in trace elements such as manganese and selenium.

Vegetarians have the following highly nutritious foods: 1 carrot, 2 fungus, 3 pumpkin, 4 celery, 5 chili peppers, 6 winter melon, 7 tofu, 8 leeks, 9 onions.

For example, there are shrimp, and there are all kinds of soy products, such as tofu skin, oily skin, tofu, and you can also eat some beans.

Hehe, not interested in meat tiredness, the body must be lacking in protein.

It leads to nutritional disorders, so the constitution is relatively weak.

Vegetarianism must be supplemented with nutrients.

Iron: Iron supplementation is important for women. According to a study conducted by Pennsylvania State University in the United States, iron supplementation can effectively help women focus and improve memory.

Since plants contain only non-heme iron, which is not easily absorbed, vegetarians mainly focus on legumes and cereal proteins, while cereals and legumes can hinder the body's absorption of iron, so vegetarians should pay attention to the intake of dark green vegetables. In addition, the iron in plant foods must be converted into iron for hematopoiesis, so you need to eat more foods that are rich in both iron and vitamin C, such as raisins and dates. Brown sugar is also rich in iron, so it's a good idea for vegetarians to replace white sugar with brown sugar.

Eating more fruits and vegetables that contain vitamin C can also help the body absorb iron. In addition, try to avoid eating with foods that prevent the body from absorbing iron, such as beans, coffee, tea, etc.

Vitamin B2: Dairy, whole grains, dark green vegetables, legumes, dried fruits, and sesame seeds are all good remedial foods. Eating in moderation can help you prevent anemia caused by vitamin B2 deficiency.

Zinc: Soybean products, stone fruits, unrefined whole grains, wheat, pumpkin seeds and mustard greens are rich in zinc. If you have a vegetarian diet for children at home, you need to pay special attention to the intake of zinc, otherwise it will affect development.

Calcium: There is a group of vegans who do not eat dairy products, which tends to reduce the absorption of calcium by the body. Everyone knows that there is a lack of calcium, especially women, who are prone to osteoporosis in middle and old age. Therefore, eat more calcium-rich foods such as fresh vegetables, soybeans and sesame seeds.

After switching to a vegetarian diet, many people find that their brains are more flexible, their imagination is richer, their comprehension is improved, their thinking is quicker, and their memory is more ......In short, the function of the brain is clearly getting better, and it is better than when I was younger. In fact, children around the world who have been vegetarians since childhood tend to be particularly intelligent, so it is true that a vegetarian diet boosts brain power. A vegetarian diet can reduce the absorption of animal toxins and slow down aging

When animals are slaughtered, due to anger, fear, sadness, pain, and struggle, a large number of toxic secretions will be produced, and people will eat their flesh and unconsciously eat these toxins into their own bodies, increasing the load on detoxification organs such as kidneys and livers, making people prone to disease and aging; This means that the machine needs more maintenance and shorter life if it is used too much or improperly. A vegetarian diet is calming and clear-headed: when eating animals, you also eat animal hormones and hormones in your stomach, which makes you prone to irritability and tantrums.

On the other hand, vegetarians tend to be docile and calm, just like herbivores such as elephants and giraffes. Animal fats clog blood vessels, produce cholesterol, and cause aging of the body, including the brain. Vegetarians clean their blood and brain power can be greatly improved.

A vegetarian diet can purify the blood, prevent constipation and hemorrhoids, nourish the skin, and calm the mood. Compared to meat, a vegetarian diet has many benefits in terms of health. However, if you are only vegetarian, you should be careful not to suffer from nutritional disorders and eat more soy products to make up for the nutritional deficiency of not eating meat.

Eat only vegetarian food, pay attention to nutritional matching, and don't be malnourished.

Can eating a vegetarian diet for a long time cause malnutrition Let's talk about the truth about vegetarianism.

Veganism is not only a trend, but also the best way to promote health. In the seventh month of the lunar calendar, the folk "ghost month" is a very special filial piety and auspicious month in Buddhism, some places according to the old habits, selected to hold a prayer meeting on the evening of the 25th of this month, unveiled in the offering of lamps, fruits, flowers, solemn offering to the Buddha ceremony, by the nutritionists to share the concept of "vegetable healthy eating" with funny sketches.

The biggest difference between vegetarian and meat foods is the difference in protein**.

Vegetarian and meat foods are mainly different in protein**, beans are the best protein**, as long as you have a balanced intake of various nutrients, it is healthier to eat vegetarian.

Many patients worry that a vegetarian diet will cause malnutrition, which is actually a myth, and many studies have confirmed that a vegetarian diet is beneficial to health; In addition, the research of Vice President Lin Mingnan also showed that a vegetarian diet can reduce the incidence of hypertension and diabetes by 3%, as well as reduce the incidence of cardiovascular disease and cancer, which has many benefits.

Vegetarian eating has many benefits: reduce the occurrence of cardiovascular diseases and lower blood sugar after meals.

Some friends have been vegetarian for more than 20 years, and vegetarianism can reduce cardiovascular disease, including rich antioxidant and anti-inflammatory components, less saturated fatty acids, more unsaturated fatty acids, more dietary fiber, can reduce insulin resistance, reduce blood sugar after meals, increase vasodilators (nitric oxide), reduce platelet aggregation, etc.

Eating a vegetarian diet will not make your body cold, and it is no problem to choose the right food.

My uncle has been vowing to be a vegetarian since 11 years ago, and he pointed out that many people are worried that a vegetarian diet will be too cold, but in fact, vegetarian food is cold and warm, as long as you choose a wide range of foods to eat, there will be no problem, if you are worried about being too cold, you can eat more spicy things, such as ginger, nuts, pepper, star anise, fennel, etc., all of which help.

Sometimes I also share online that many celebrities who are vegetarians such as boxing champion Ali, tennis star Narathilova, Albert Einstein, Edison are all vegetarians, and the German Hercules Patrik Baboumian, who still set records and perform well after being vegetarian, proving that vegetarianism is good for health.