Note, This Vegetarian Food Contains Lots of Calcium

Calcium plays many important roles in the body that keep your bones strong. According to research from Harvard University, minerals make teeth strong, help blood clots, are responsible for the transmission of nerve impulses, and even regulate heart rhythms

You. While most minerals are stored in your bones and teeth, 99 percent, to be exact, another one percent can be found in the blood and other tissues in the body are reported through Well Good.

Eating the right amount of calcium every day is important. According to the National Institutes of Health, adults ages 19 to 50 need 1,000 milligrams per day to keep the body functioning properly and reduce the risk of osteoporosis, a condition that makes your bones weak and brittle.

The type you take is also very important, although milk is a quick and easy way to get enough calcium, it is not necessarily the most health conscious choice.

"The dairy industry wants you to believe that osteoporosis is a milk-deficient disease. But if you eat vegetarian food, you will get a lot of calcium, "said Susan Blum, MD. In fact, a 12-year study involving 78,000 women found that those who drank the most milk had more broken bones than those who rarely drank it.

There are many other healthy sources besides milk which is to achieve the recommended daily calcium intake, which is vegetarian food. All of them are also full of other essential vitamins and minerals that will help you have more nutrients.

1. Tofu

Only one cup of tofu contains 870 milligrams of calcium and 20 grams of protein and the absorption rate is basically the same as milk.

2. White beans

Beans in particular are sources of calcium with 306 milligrams per raw cup or 126 milligrams per boiled cup. Black beans are also good at choosing 294 mg per raw cup or 102 milligrams per boiled cup.

3. Collard green

One boiled cup enters 268 mg of calcium, while a cup of raw is 84 milligrams.

4. Cabbage

One cup of raw cabbage is 101 milligrams while a cup of cooked is 94 milligrams.

5. Almonds

One cup of whole almonds contains 378 milligrams of calcium. And you can get lots of minerals from almond butter too. There are 56 milligrams per tablespoon and 870 milligrams per cup. There are also 250 milligrams per cup of unsweetened almond milk.

6. Tempe

Tempeh made from soy has 184 milligrams of calcium per cup.

7. Chinese cabbage

So many vegetables are filled with calcium, including Chinese cabbage. One cup of shreds contains 158 milligrams when boiled, while one cup is chopped down is 74 milligrams if raw.

8. Sesame seeds

Only one tablespoon contains 88 milligrams of calcium. And one tablespoon of grilled or roasted sesame contains 64 milligrams.

9. Figs

Only one serving of figs has 22 milligrams of calcium.

10. Oranges

Oranges contain 50 milligrams of calcium and when juiced will make more minerals.

11. Soy milk

Like orange juice, most soy milk is enriched with calcium, enough to meet exactly 30 percent of your daily value.

12. Okra

Okra contains 124 milligrams of calcium per cup of boiled slices.

13. Rhubarb

One cup cut contains 105 milligrams of calcium.