Calcium Rich Food Veg Ya Vegan Ke Liye Kaunse Hain?
Calcium Kyon Zaroori Hai?
Calcium sirf haddiyan aur daanton ke liye hi nahi, balki muscle contraction, nerve function, blood pressure control, aur blood clotting ke liye bhi bahut important hai. Rozana ek adult ko lagbhag 1000-1300 mg calcium ki zarurat hoti hai. Dairy na lene wale log ya vegans ko calcium ki kami ka risk zyada hota hai, lekin kai plant-based foods bhi calcium se bharpoor hote hain
Top Veg & Vegan Calcium Rich Foods
1.
Tofu (calcium sulfate se bana hua) ek super calcium source hai – 100 gm me lagbhag 350-680 mg calcium hota hai.
Tempeh, natto, edamame bhi calcium-rich hain.
Soy milk (fortified) bhi doodh ka best vegan alternative hai245.
2.
White beans, black beans, kidney beans, chickpeas, lobhiya (black-eyed peas), aur lentils sabhi me calcium hota hai.
Ek cup cooked white beans me 90-120 mg tak calcium milta hai.
3.
Kale, spinach, turnip greens, mustard greens, bhindi (okra), broccoli, bok choy, palak, methi, sarson – sab calcium-rich hain.
Ek cup cooked kale me 177 mg, collard greens me 268 mg calcium hota hai.
4.
Chia seeds, sesame (til), poppy, pumpkin, celery seeds calcium ke best vegan sources hain.
2 tbsp chia seeds me 180 mg tak calcium hota hai.
5.
Almonds (badam) calcium-rich hain. 30 gm badam me 75 mg calcium hota hai.
Sunflower seeds bhi calcium provide karte hain.
6.
Soya, almond, oat, coconut milk (fortified) me 200 ml serving me 240 mg tak calcium hota hai.
Plant-based yogurt alternatives bhi calcium fortified hoti hain.
7.
Dried figs (anjeer) calcium ka tasty aur healthy source hain. 8 figs (1 cup) me 240 mg tak calcium hota hai.
Oranges aur calcium-fortified orange juice bhi try karein.
8.
Broccoli, bhindi, rajma, ragi, makka, paneer (vegetarians ke liye) bhi calcium-rich hain.
Calcium Absorption Badhane Ke Tips
: Dhoop lein ya vitamin D rich foods khayein.
: Excess caffeine calcium absorption ko rokta hai.
: Beans/lentils ko soak ya sprout karne se calcium absorption badhta hai.
Sample Veg/Vegan Calcium-Rich Diet Plan
- Subah: Ragi porridge + fortified soya milk
- Lunch: Palak/saag ki sabzi + rajma chawal + salad me broccoli aur sesame seeds
- Evening Snack: Almonds, dried figs, chia pudding
- Dinner: Tofu stir fry + bhindi sabzi + fortified plant yogurt
FAQs
A: Nahi, kai veg aur vegan foods bhi calcium-rich hain jaise tofu, seeds, nuts, beans, leafy greens, fortified milks
A: Fortified plant milks, tofu, beans, leafy greens, seeds, nuts, aur dhoop se vitamin D lein.
A: Fortified plant milks, tofu, beans, leafy greens, seeds, nuts, aur dhoop se vitamin D lein.
A: Fortified plant milks, tofu, beans, leafy greens, seeds, nuts, aur dhoop se vitamin D lein.
A: Fortified plant milks, tofu, beans, leafy greens, seeds, nuts, aur dhoop se vitamin D lein.
