PLANTING STRONG BONES

When it comes to maintaining strong bones, the spotlight often falls on calcium. Contrary to popular belief, you don't need to rely solely on dairy for this essential mineral. Join us on a journey through the diverse world of plant-based calcium sources, exploring their calcium content and discovering why choosing plant-derived calcium can be a game-changer for your bone health.

1. Leafy Greens:

Sarson (Mustard Greens), A staple in Indian cuisine, one cup of cooked sarson provides approximately 300 mg of calcium, emphasizing the potency of indigenous leafy greens in bone nourishment. Cooked Palak (Spinach), a versatile green used in various Indian dishes, contributes around 245 mg of calcium per cup, showcasing the rich calcium content in this traditional ingredient. Other then these, Dark leafy greens like kale, collard greens, and bok choy are calcium-rich champions. One cup of cooked kale, for example, offers around 180 mg of calcium, showcasing that the green world is not just about vitamins but also bone-loving minerals.

2. Legumes:

Legumes, including beans, lentils, and chickpeas, contain calcium. While they may not be as rich in calcium as some leafy greens, they contribute to your overall calcium intake. For example, A cup of cooked kidney beans contributes around 80 mg of calcium, showcasing the importance of legumes in traditional Indian diets. Cooked chickpeas offer approximately 75 mg of calcium per cup, proving the versatility of this legume in both savory and sweet Indian dishes.

3. Tofu and Tempeh:

Soy-based products like tofu and tempeh are not just protein powerhouses but also excellent sources of calcium. A half-cup of firm tofu can contribute around 250 mg of calcium, making it a versatile addition to calcium-rich meals.

4. Nuts and Seeds:

Almonds, chia seeds, and sesame seeds are not only tasty but also pack a calcium punch. A quarter-cup of sesame seeds provides approximately 350 mg of calcium, proving that these small wonders are more than just crunchy snacks or mere seasoning. A quarter-cup of almonds provides approximately 76 mg of calcium, making them not just a delicious snack but also a natural source of bone-supporting minerals.

5. Fortified Breakfast Cereals & Fortified Plant Milks:

Although it's best to stick to above mentioned natural sources for nutrition, but for variety, fortified cereals and plant milks can be explored. For fortified cereals, Check labels for added calcium, with some brands offering up to 1,000 mg of calcium per serving. Many plant-based milks, such as almond, soy, and oat milk, are fortified with calcium to match or even surpass the calcium content in cow's milk. Check the labels to ensure adequate fortification, with some varieties providing up to 300 mg of calcium per cup.

Comparing Animal and Plant-Based Calcium:

While dairy products are commonly associated with calcium, plant-based sources offer several advantages. Plant-based calcium sources often come bundled with additional nutrients, such as fiber, vitamins, and antioxidants. Moreover, they are typically lower in saturated fats and free from lactose, catering to a broader range of dietary preferences.

Conclusion:

As we unravel the calcium treasure trove within plant-based foods, it becomes evident that nature provides abundant sources for building and maintaining strong bones. Plant-based calcium not only rivals but often surpasses the calcium content found in animal products. By embracing a plant-powered approach to calcium intake, not only are you supporting your bone health, but you're also making a choice for overall well-being and environmental sustainability. So, let's plant the seeds for strong bones and a healthier planet by exploring the wealth of plant-based calcium sources available to us.