It is a myth that vegan sources don't provide adequate amounts of vitamins and minerals to the body. However, if vegan sources like chia seeds, white beans, and legumes, if consumed properly, they give better health results. Milk is a widely consumed source of calcium and can be used in several ways. Calcium plays an important role in maintaining a healthy body.

It is recommended that adults and children should eat nearly 1000 mg and 1300 mg of calcium per day, respectively. Also, if you are a vegan and do not prefer consuming milk products, several vegan sources of calcium can be eaten in different ways.

Let us know the best vegan sources of calcium and their benefits for the body.

1. Soy Foods

Soybeans are rich sources of calcium. Nearly 175 grams of cooked soybeans provides 18.5% of the RDI. Foods prepared from soybeans like tofu and natto are rich in minerals.

Besides being rich in calcium, Soyfoods also provide an adequate amount of protein and fiber. Soybeans reduce the risk of severe diseases like heart strokes and cancers. Furthermore, it improves bone health and also reduces menopausal symptoms.

2. Chia Seeds

Chia seeds can be considered the healthiest food ever. They are loaded with nutrients and offer several benefits to the body. Nearly 28 grams of chia seeds serve 18% of calcium of the RDI, 27% of phosphorus of the RDI, and 4grams of protein.

They also have high antioxidant content and protect against a variety of diseases. It is a great source of calcium for people who don’t like dairy products. Additionally, it also reduces blood sugar levels and helps people suffering from type 2 diabetes.

3. Legumes

Black and white beans are excellent sources of calcium. It offers vitamins, fiber, phosphorus, and zinc. It helps in regular bowel movements and keeps you full for hours. Legumes can be added to breakfast, lunch, and dinner in a variety of ways.

One cup of cooked chickpeas contains 12.5 grams of fiber, 270 calories, and 14.5 grams of protein. Eating chickpea controls blood cholesterol levels and reduces bad bacteria in the intestines.

4. Almonds

Almonds are widely known for protein and healthy fat content. But do you know almonds also have a good content of calcium? It contains magnesium, fiber and reduces blood pressure levels.

Furthermore, consuming almonds promotes weight loss and lowers overall calorie intake. It provides healthy fats to keep skin healthy and glamorous. Munching a handful of almonds keeps the heart healthy and eliminates cravings.

5. Dried Figs

Figs are packed with nutrients and offer several health benefits. Consuming dried figs promotes healthy digestion and manages blood sugar levels. 40gms of fig contains 1gram fiber, 8-gram carbs, and 5% of RDI of calcium.

It promotes digestive health and manages blood sugar levels. Furthermore, it promotes anti-cancer properties and shows improvements in bad cholesterol levels.

Besides these vegan sources of calcium, if you are a vegetarian and can have dairy products, consider adding these vegetarian sources of calcium to your diet for better health results.