SELF HELP RESOURCE - Wellness / Nutrition

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Is milk and dairy the only things that come to mind when you think of calcium rich foods? Think again... Even vegetables can be good sources of calcium when added as part of a healthy balanced diet.

Let's take a look at these calcium rich veggies

1. Bok Choy
This is often used in Chinese cooking and the leaves remain crisp even after cooking. Now available in some markets or department stores this leaf is rich in calcium, vitamin C and antioxidants. Half a cup of cooked Bok Choy contains 79mg of calcium. It can be used in salads and stir fries, or taken lightly steamed.

2. Beetroot greens
We commonly eat beetroot; the crunchy deep maroon vegetable finds its way in salads, sabjis and deserts. But did you know that even the beetroot leaves that are often carelessly discarded contain health benefits almost as much as the vegetable? 1 cup of cooked beet greens contains 164 mg of calcium. These greens also contain betaine that supports good blood circulation. These can be cooked like any other green leafy vegetables, preferably steamed to retain the nutrients.

3. Almonds
When taken in the right amount as part of a healthy balanced diet, almonds make a tasty snack. These should be eaten plain or lightly roasted. These seeds are powerhouses of protein, omega 3 fatty acids, B vitamins and calcium (1 ounce contains 82mg)

4. Pinto Beans
In India called rajma chitriwale, these beans are popular in North Indian dishes. These speckled beans when combined along with healthy carbs make a complete vegetarian protein. These beans are packed with folate, fiber, and many minerals including calcium. ½ a cup of cooked beans contains 86 mg of calcium.

5. Spinach
Half a cup of cooked spinach contains 123 mg of calcium. Chopped spinach can be added to soups, sabjis, dals and paranthas.

6. Edamame (Tender soy beans)
These beans are not too widely grown in India but are available in few select stores. Edamame needs to be harvested within a 7-day time frame, 3 months before they mature. These are then frozen to preserve their tender, velvety texture, if not, they become fibrous. The limited shelf life and the fact that their popularity is still catching on could be the reason why they are not grown often by farmers.

When cooked, edamame can be used in soups, salads or even taken with a bit of salt for a healthy snack. It contains 8 essential amino acids and is a complete protein. ½ a cup of cooked beans contains 131 mg of calcium.

7. Amaranth grains
Amazing amaranth when compared nutritionally to other grains contains far more iron, calcium, protein, manganese, fiber, and other phytonutrients than wheat or rice. Amaranth is one of the most protein-rich of any plant-based food, rivalling that of animal-based foods like cheese. ½ cup cooked amaranth contains 116 mg of calcium.

8. Soy
Soy and its products are good sources of calcium. ½ cup of cooked soybeans provides 88 mg of calcium. However, processing affects the calcium content of soy and sometimes tofu is made using calcium sulphate as a coagulant. This contains between 120 and 750 mg of calcium per 1/2 cup serving. Soymilk contains about 93 mg of calcium per one cup serving. Calcium-fortified soymilks can contain anywhere between 200 and 300 mg of calcium per serving. Although soy products are high in both oxalates and phytates, compounds that inhibit calcium absorption, the calcium from soy foods is very well absorbed and has a fractional absorption rate equal to that of milk.

Latest Comments

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