If you are a vegetarian or vegan, you may be wondering where you can find your calcium. While dairy products are the main source of calcium for many people, there are many plant-based sources of calcium. In this blog post, we’ll take a look at some of the best plant-based sources of calcium and how to include them in your diet. If you’re looking for ways to get more calcium without turning to dairy, read on!
Vegetarian or vegan, here is a list of foods rich in calcium.
- Green leafy vegetables: Kale, bok choy, collard greens, turnip greens, Swiss chard, bok choy, arugula, lettuce.
- Legumes: lentils, chickpeas, red, black and white beans,
- Vegetables : Okra, turnip, green bean, carrot, broccoli, artichoke, avocado, celery,
- Fruit: Orange, fig, raspberry, kiwi, plum, lemon
- Nuts : almonds, dried figs, dates, raisins,
- Cereals: oats, quinoa, soy and derivatives
- Herbs and spices: thyme, garlic, black pepper, onion, chilli pepper, nettle, cumin, chives, cinnamon, shallot, basil and dill
- Seeds: Sesame, sunflower, flax and pumpkin seeds.
- Oilseeds: almond, brazil nut, hazelnut, peanut and pistachio
And the vegetable milks?
In fact, there are many plant-based milks just as rich in this essential mineral. For example, soy milk and almond milk are excellent sources of calcium, providing about 30% of the daily value per cup. Rice milk and hemp milk are also good options, each providing about 20% of the daily value per cup. And for those looking for a non-dairy alternative to cow’s milk, there are even plant-based milks made from oats and peas that are high in calcium.
Don’t forget the water!!
Calcium-rich water is a great alternative for those who have trouble getting enough calcium from other sources. Calcium in water contributes to strong bones and teeth, and can also help prevent osteoporosis. Additionally, calcium-rich water can help regulate blood pressure and improve cardiovascular health. For vegetarians and vegans, calcium-rich water is a great way to ensure you get enough of this essential nutrient.
What is the recommended daily intake of calcium?
According to the National Institutes of Health, the daily calcium requirement for adults is 1,000 mg. This number increases to 1,200 mg for women over 50 and men over 70. For children and adolescents, daily calcium requirements range from 700 mg to 1,300 mg, depending on age.
What are the practices to follow to ensure our body a good supply of calcium?
Calcium helps build strong bones and teeth, and also plays a role in muscle contraction, nerve function, and blood clotting. However, calcium is not absorbed by everyone in the same way. The amount of calcium absorbed by the body depends on factors such as age, diet, and vitamin D intake.
For example, young children and adults who eat a balanced diet generally absorb more calcium than older adults who eat a poor diet. Also, people who have low levels of vitamin D in their bodies may have difficulty absorbing calcium. Here are some steps you can take to prevent deficiency.
Limit caffeine intake:
Anyone who has had a cup of coffee knows that caffeine can have a noticeable impact on your energy levels. But what you may not know is that caffeine can also interfere with calcium absorption. When consumed in large amounts, caffeine can bind to calcium in the intestine and prevent it from being absorbed into the bloodstream. This can lead to a calcium deficiency, which can weaken bones and increase the risk of fractures. Caffeine is also a diuretic, which means that it causes the body to lose water through urine. This can further reduce the amount of calcium in the body by increasing urinary calcium excretion.
Limit salt intake:
Most people know that too much salt is bad for your health. However, few realize that excessive salt intake can also lead to calcium deficiency. When we eat salt, our body retains water to maintain the correct salt/water ratio. This process removes calcium from our bones and soft tissues, which can lead to osteoporosis and joint problems. Additionally, calcium is essential for muscle function, and a lack of calcium can cause cramps, weakness, and fatigue.
Prioritize vitamin D:
Vitamin D is an important nutrient that helps the body absorb calcium. While many people get enough vitamin D from sunlight exposure, others need to take supplements or eat foods rich in this nutrient. Vitamin D deficiency can lead to a number of health problems, including weak bones and osteoporosis. Therefore, it is important to make sure you get enough vitamin D.
Reduce your intake of foods rich in oxalates:
Oxalates are present in spinach, rhubarb, sweet potatoes, nuts, and chocolate. They bind to calcium in the digestive tract, making it unavailable for absorption. Therefore, people who regularly consume these foods may need to increase their calcium intake to maintain optimal health.
Three good reasons to eat a croissant first thing in the morning even if you are on a diet
When it comes to breakfast pastries, croissants are definitely at the top of the list. Flaky, buttery, and delicious, it’s hard to resist, especially in the morning. However, if you’re trying to take care of your figure, you may be wondering if a croissant is really the best option. Here are three good reasons to continue enjoying your favorite breakfast, even if you’re on a diet.
A plain croissant is relatively low in calories.
A plain croissant only contains about 220 calories, which is lower than other breakfast options like muffins or bagels. Plus, croissants help you enjoy a gourmet breakfast that will fill you up all morning. This will help you avoid snacking later in the day.
There’s no shame in indulging once in a while.
Crossing the line and indulging your cravings for a day will only boost your metabolism. Think of your indulgence as a “cheat meal” that bodybuilders and fitness enthusiasts make to boost their metabolism and make their bodies burn even more.
One study found that dieters who eat a 700-calorie breakfast lose more weight than those who skip that meal. So if you’re looking to rev up your metabolism, eating a croissant early in the morning might be just what you need. Just be sure to pair it with healthy ingredients, like eggs and avocado, to ensure you’re getting all the nutrients you need.
Depriving yourself to hold the line would only make you succumb to covetous desires.
For fear of derailing your diet, you deprive yourself of your favorite foods and this only affects your mood. You become more irritable and anxious, which is of little benefit to your mental or physical health. You can maintain your ideal weight or lose weight by controlling portions and eating your food. However, if you crave a croissant on a Sunday morning, grab one and balance out your subsequent meals or engage in some high-intensity activity. You deserve to take a break and treat yourself however you see fit.
What other false enemies can we afford from time to time?
When we try to lose weight, many of us immediately eliminate all starches from our diets. However, this can be detrimental to our health. Our bodies need carbohydrates for energy, and complex carbohydrates like starches are an important part of a balanced diet. The key is to choose the right starches and consume them in moderation. Whole wheat bread, pasta, and rice are good options. These foods are high in fiber and nutrients, and can help us feel full throughout the day. When we cut calories, it’s important to make sure we’re still getting the nutrients our bodies need. By including healthy starches in our diet, we can achieve this.
Many people think that fat is taboo when it comes to losing weight, but that is not the case. In fact, our body needs fat to function properly. The key is to choose healthy fats that support our weight loss goals instead of sabotaging them. One way to do this is to cook with olive oil instead of butter. Olive oil is lower in saturated fat and contains heart-healthy monounsaturated fats.
Another option is to eat more fish. Fish like salmon and tuna are high in omega-3 fatty acids, which have been shown to aid weight loss. Finally, nuts and seeds are also excellent sources of healthy fats. Just be sure to choose unsalted and unroasted varieties for best results. By incorporating these healthy fats into our diet, we can achieve our weight loss goals without sacrificing our nutritional needs.
Green leafy vegetables and tea protect against cognitive decline
Flavonols are a class of antioxidant compounds found in tea, red wine, broccoli, beans, tomatoes, and leeks that have anti-inflammatory properties.
The data, mostly from animal studies, suggest that higher intakes of flavonols may protect against Alzheimer’s disease and dementia.
A recent longitudinal study found that higher dietary intake of flavonols was associated with a slowing of age-related decline in general and specific areas of cognitive function.
A recent study published in Neurology shows that a higher intake of flavonols, a category of flavonoids found in fruits, vegetables, tea, and wine, was associated with slower cognitive decline in older adults. The study adds to limited but growing data showing an association between dietary flavonol intake and brain health.
A healthy diet containing a variety of fruits and vegetables is essential for good health, especially brain health. In general, it is known that the vitamins and minerals present in these foods are important. But we now understand that it is the entire composition of the food, including bioactives like flavonols, that makes these foods beneficial.
Flavonoids and brain health
Flavonoids are a class of compounds produced by plants that possess antioxidant and anti-inflammatory properties. Flavonoids are found in commonly eaten fruits and vegetables, including berries, cherries, leafy greens, tomatoes, onions, apples, citrus fruits, and beans. Beverages such as tea and red wine are also important sources of dietary flavonoids.
Previous studies have shown that higher dietary intake of flavonoids is associated with slower cognitive decline that normally occurs with aging and also due to Alzheimer’s disease. These effects of flavonoids have been attributed to their ability to reduce oxidative stress, decrease inflammation in the brain, and increase brain plasticity.
There are six main subclasses of flavonoids, namely flavonols, flavan-3-ols, flavanones, flavones, isoflavones, and anthocyanins. Additionally, several compounds make up each subclass of flavonoids. For example, flavonols include compounds such as quercetin, kaempferol, isorhamnetin, and myricetin. Although animal studies suggest a beneficial impact of certain flavonols and their individual components on cognition, similar data from human studies is limited.
Does the intake of flavonols affect cognitive function?
The present study includes data from 961 participants who reside in Chicago retirement communities and public housing for the elderly and are enrolled in the Rush Memory and Aging Project. The Rush Memory and Aging Project is a longitudinal study whose objective is to identify the factors associated with the deterioration of cognitive and motor functions caused by aging and Alzheimer’s disease. Participants were between the ages of 58 and 100 and had not been diagnosed with dementia at the time of enrollment. The researchers annually assessed the participants’ cognitive function and risk factors associated with cognitive decline.
To assess cognitive function, a trained technician administered a battery of 19 tests spanning five different cognitive domains. These five areas were:
episodic memory: a form of long-term memory that encompasses memories of events and experiences
semantic memory: a form of long-term memory that encompasses factual and conceptual knowledge
working memory: a form of short-term memory that temporarily stores and manipulates information
perceptual speed: the ability to quickly process visual information
Visuospatial Ability: Ability to perceive spatial relationships and manipulate images mentally.
Based on overall performance on the 19 cognitive tests, the researchers quantified each participant’s overall cognitive function.
To assess dietary intake of flavonols and individual flavonol components, the researchers used a standardized questionnaire to estimate the frequency of consumption of flavonol-containing foods in the past year. The researchers then examined the association between dietary flavonol intake and cognitive function after adjusting for factors associated with cognitive decline, including age, gender, education level, smoking status, physical activity level, and participation in activities that enhance cognition. The analyzes suggested that a higher intake of flavonols was associated with a slower decline in general cognitive function.
In this study population, people who ate the most flavonols (an average of 7 servings of dark green leafy vegetables per week) compared to people who ate the least had a 32% decrease in their rate of deterioration cognitive.
2 Antioxidants Linked to Slower Decrease
Furthermore, higher consumption of flavonols (kaempferol and quercetin), but not isorhamnetin or myricetin, was associated with a slower decline in general cognitive function. Looking at changes in specific cognitive domains, the researchers found that higher flavonol intake was associated with slower declines in episodic memory, semantic memory, perceptual speed, and working memory, but not visuospatial ability.
Among individual flavonol components, higher kaempferol intake was associated with a slower rate of decline in all five cognitive domains. By contrast, myricetin was not associated with a change in cognitive abilities, but was suggestive for working memory. Quercetin consumption was associated with a more gradual decline in episodic and semantic memory, whereas isorhamnetin consumption was correlated with a more gradual decline in episodic and suggestive memory for visuospatial memory.
Leafy vegetables are the richest source of kaempferol. Tea, onions, leeks, broccoli, beans, tomatoes, and berries are some of the other main sources of other flavanols.
In addition to having beneficial effects on brain health, another recent study reported an association between increased intake of flavonoids, including flavonols, and a marker of subclinical atherosclerosis. This further highlights the potential protective effects of flavonoids on not only brain health but also cardiovascular health.
Eat eggs to lose weight, this is how
As part of a balanced diet, eggs can have many health benefits. A growing body of research suggests that eating eggs may also promote weight loss. Eggs are high in protein, low in calories, and can boost metabolism. In this article, we describe how to use eggs to aid weight loss, including when to eat them and how to prepare them.
Why are eggs good for weight loss?
Eggs can promote weight loss for three reasons:
1. Eggs are nutritious and low in calories.
Eggs are low in calories and high in protein.
One large hard-boiled egg contains 78 calories and several important nutrients, including:
lutein and zeaxanthin, which are antioxidants that promote good eyesight.
vitamin D, which promotes bone health and immune function
choline, which stimulates metabolism and contributes to fetal brain development.
The easiest way to lose weight is to reduce your calorie intake, and adding eggs to your diet can help with this.
For example, a lunch or dinner of two hard-boiled eggs and a cup of mixed vegetables is only 274 calories. However, cooking eggs with oil or butter significantly increases their caloric and fat content. A tablespoon of olive oil, for example, contains 119 calories.
2. Eggs are rich in protein
Protein helps with weight loss because it is extremely filling. Eggs are a good source of protein, with a large egg providing around 6 grams (g). The dietary reference intake for protein is 0.8 g per kilogram of body weight.
That means :
the average sedentary man needs 56 g of protein per day.
an average sedentary woman needs 46 g of protein per day.
Therefore, two large eggs provide more than 25% of the daily protein needs of the average sedentary woman and more than 20% of the needs of the average sedentary man.
Some research indicates that eating a high-protein breakfast increases a person’s satiety, or feelings of fullness. The results also suggest that a high-protein breakfast reduces calorie intake for the rest of the day. A 2012 study, published in the British Journal of Nutrition, suggests that dietary protein helps treat obesity and metabolic syndrome, in part because it makes you feel fuller.
3. Eggs can speed up metabolism
A high-protein diet can improve metabolism through a process called the thermic effect of food. This happens because the body has to use extra calories to digest and process the nutrients in food. Carbohydrates and fats also stimulate metabolism, but to a lesser extent than protein.
According to the results of a 2014 study:
Protein increases a person’s metabolic rate by 15-30%.
Carbohydrates increase metabolic rate by 5 to 10 percent.
Fat only increases metabolic rate by 3%.
Therefore, eating eggs and other protein-rich foods can help people burn more calories than eating carbohydrates or fat.
when to eat eggs
Research suggests that someone who eats an egg-based breakfast may consume less food throughout the day. Eggs can be especially helpful for weight loss if a person eats them for breakfast. In 2005, researchers compared the effects of eating an egg-based breakfast and a baked breakfast in overweight female participants. Both breakfasts had the same number of calories, but the participants who ate eggs ate significantly less food the rest of the day. In a 2013 study, adult men who ate eggs for breakfast needed smaller breakfasts and seemed to feel fuller than those who ate high-carb breakfasts.
However, it is still important to monitor your calorie intake. A 2008 study indicated that an egg-based breakfast promoted weight loss in overweight or obese participants, but only as part of a calorie-controlled diet.
How to eat eggs to lose weight
The key is to incorporate them into a healthy diet. It seems that eating eggs for breakfast is the best approach, as it can reduce the number of calories a person consumes for the rest of the day.
Eggs are nutritious and easy to prepare. People often like:
Serve them with vegetables for breakfast for a filling, fiber-rich meal, or add hard-boiled eggs to a salad for lunch. For a hearty dinner, top a salad of quinoa and sautéed vegetables with a poached egg.
How many eggs should a person eat?
Incorporating a moderate amount of eggs into a balanced diet may have health benefits. Recent research suggests that eating one egg a day may reduce the risk of heart disease and stroke. The researchers tracked the effects in nearly half a million adults living in China over a 9-year period.
However, it is important to note that the people in this study were not following the standard American diet. The authors of a 2018 study reported that eating at least 12 eggs a week for 3 months did not increase cardiovascular risk factors in participants with diabetes or prediabetes.
It is important to note that these participants followed a diet designed to lose weight. These results suggest that consuming a moderate amount of eggs can be beneficial for health, as long as the person incorporates them into a balanced diet. However, since egg yolks are high in cholesterol, people at risk for heart disease may want to limit themselves to one or two egg whites a day. You should also avoid adding animal fats, such as butter or bacon grease, to your egg meals.
Eggs are a low-calorie food rich in protein and other nutrients. Eating eggs can promote weight loss, especially if the person incorporates them into a low-calorie diet. Research suggests that eggs stimulate metabolic activity and increase feelings of satiety. Eating an egg-based breakfast can keep a person from consuming extra calories throughout the day. To promote weight loss, avoid preparing eggs by adding too much fat, butter or oils, for example.
If a person is at risk of cardiovascular disease, they should eat only egg whites and carefully monitor their cholesterol intake.
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