Calcium is an essential mineral of the body, accounting for most of the structure of bones and teeth. At the same time, it participates in the activity of blood vessels, muscles, the nervous system and hormone secretion.
About 98% of calcium is stored in bones - where the process of decomposition and regeneration takes place continuously. Therefore, supplementing enough calcium every day plays an important role in maintaining bone density, especially when age increases.
Prolonged calcium deficiency can weaken bones, increasing the risk of osteoporosis, fractures and related complications.
It is not necessary to rely on milk or dairy products, many plant-based foods still provide calcium and essential nutrients for bones. Fish, beans, soybeans or whole grains are all good choices in a balanced diet.
Tofu (tofu) is a rich source of calcium and plant-based protein. With a light, easily absorbent flavor, tofu can be flexibly processed in stir-fries or salads, suitable for both main meals and snacks.
Meanwhile, white beans also contain a significant amount of calcium, and are also rich in fiber that supports digestion, good for cardiovascular health and intestinal health. The soft texture makes this type of bean easy to combine in soups and salads.
