5 good sources of calcium for bones and joints suitable for vegetarians

    HẠ MÂY (Theo healthshots) |

    If you are a vegetarian who does not drink milk, adding the following foods to your diet can help meet your daily calcium needs.

    Almond

    If you are looking for a non-dairy source of calcium, almonds are a good choice. They are one of the highest sources of calcium and provide a good amount of calcium.

    100 grams of almonds contain about 264 milligrams of calcium, and are rich in fiber and healthy fats. Almonds are also rich in magnesium, manganese and vitamin E.

    Green leafy vegetables

    Another great source of calcium is green leafy vegetables like spinach, kale, collard greens... Eating collard greens can increase your calcium absorption by 21%, it's also rich in iron and folate.

    Figs

    Figs are rich in fiber, antioxidants, and calcium. 100 grams of figs contain 160 milligrams of calcium. They are also a good source of potassium and vitamin K, two of the most essential micronutrients for bone health.

    Lentils

    Lentils are very nutritious, they are packed with fiber, protein, magnesium, folate, zinc and potassium.

    Sesame seeds

    Sesame seeds are a great source of calcium that you can include in your diet. About 100 grams of sesame seeds provide 97% of your daily calcium requirement. Sesame seeds also contain magnesium, iron, phosphorus, zinc, and selenium.

    HẠ MÂY (Theo healthshots)
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