Vegans often struggle with the problem that being vegan closes the doors to many things which are the main sources of calcium and protein. But there are some food items (vegan foods for calcium and protein) which can fulfill the deficiency of protein and calcium in the body.
The concept of non-vegetarian and vegetarian is very old in our society but at present a new concept has come into trend. That is about veganism. Vegan people means those people who do not use any product derived from any living organism. Now they do not drink even the milk produced from cows and they abstain from any kind of meat. of an organization called Redefine Meet Report According to , there are about 79 million people in the world who are vegan and India has the highest number of vegan people compared to any other country in the world. But often such people also struggle with the problem that by becoming vegan, the doors of many such things are closed which are the main sources of calcium and protein. Now like milk, it is necessary for both calcium and protein. In such a situation, today we will understand what options vegan people have (vegan foods for calcium and protein) to fulfill this deficiency. With the help of experts.
What to eat for protein (vegan foods for calcium and protein)
According to Dr. Neeti Sharma, Head Nutritionist at Maringo Asia Hospital Gurugram, vegan people have adequate options for protein and calcium intake (vegan foods for calcium and protein). You just need to include them in your diet regularly. As –
1. Lentils and Beans
Lentils (masoor dal, arhar dal, chana dal) and beans (rajma, black beans, white beans) are very good sources of protein. Doctors often recommend eating these for protein. Apart from protein, they also contain fiber and minerals.
If you try to understand it from figures, then understand that one cup of cooked lentils contains about 18 grams of protein. So now guess that if you are vegan but you do not want to reduce protein intake, then including pulses and beans in your diet is a good option.
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2. Tofu and Tempeh
Tofu is often made from soy, and soy is a source of protein. How you use it is up to you, but let us tell you that 100 grams of tofu contains about 10-15 grams of protein. Apart from this, tempeh is also another protein rich food made from soya which has even higher protein content.
3. Quinoa
It is a kind of grain but in terms of protein it is much richer than many grains. One cup of cooked quinoa provides 8 grams of protein.
You can eat it as a salad, make soup, add it to khichdi or make it with any dish – but if you want to keep sending protein into the body, then make sure to include quinoa in your diet. Especially if you are vegan and many doors to protein intake are closed for you.
4. Chia Seeds are vegan food for calcium and protein
Chia seeds are rich in protein, fiber and omega-3 fatty acids. 1 ounce of chia seeds contains about 4 grams of protein. Why give up your daily intake of 4 grams of protein when you can add it to smoothies or salads?
5. Peanut Butter
Peanut butter is also a good source of protein. One teaspoon of peanut butter contains about 4 grams of protein. You can apply it on bread, add it to smoothies or even eat it with fruits like apple and banana.
This is a tasty and healthy snack which is quick and easy to prepare. To make peanut butter, put roasted peanuts in a mixer and grind them well, then add some oil, salt and honey to it. Then it can be filled in a vessel and used for several weeks.
What to eat for calcium in the body (vegan foods for calcium and protein)
1.Broccoli and Leafy Greens
Green leafy vegetables like broccoli, spinach, kale and bok choy are good sources of calcium. One cup of cooked broccoli contains about 180 mg of calcium. Now if you include such vegetables in your diet then at least there will be no calcium deficiency. Like broccoli, spinach is also a good source of calcium.
2. Walnuts and Almonds are vegan foods for calcium and protein
Walnuts and almonds not only provide calcium but also protein and healthy fats. 100 grams of almonds contain approximately 264 mg calcium. So if you include it in your breakfast or salad, you will see its benefits in a few days.
3. Sesame Seeds
Sesame is the most natural and good source of calcium. If you understand it this way, 100 grams of sesame seeds contain approximately 975 milligrams of calcium. You can include sesame in your food in the form of laddu, chikki. This will provide additional nutrition to the bones which will strengthen the bones.
4. Plant Milk is vegan food for calcium and protein
Plant-based milks like soy milk, almond milk, and oat milk contain good amounts of calcium. By including these in your diet, your body’s calcium needs can be fulfilled.
5. Tofu (Tofu is vegan food for calcium and protein)
As soon as you hear the name of tofu, the name of protein would come to your mind, if you are aware of healthy eating, but it is also a very good source of calcium and calcium is essential for your bones.
For elderly women who are suffering from bone problems, doctors often advise them to include tofu in their diet.
Overall, it is not that there is any shortage of protein and calcium in vegan and plant-based diets, but it is up to you how you are fulfilling them. Yes, when it comes to protein, do not rely on the products available in the market, otherwise it may cause more harm to the body than the benefits. And one thing is that if you are already taking any medicine, then all the food items mentioned above should not be recommended by the doctor. Eat only on advice.
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