- Bone Health: Calcium is essential for building and maintaining strong bones. Adequate intake helps prevent osteoporosis and fractures, especially in older adults.
- Heart Health: Plant-based calcium sources are often low in saturated fat and cholesterol, contributing to a heart-healthy diet that can lower blood pressure and reduce the risk of cardiovascular disease.
- Digestive Health: Many plant sources of calcium, such as leafy greens and legumes, are high in dietary fiber, promoting healthy digestion and regularity.
- Weight Management: Plant-based diets, which include calcium-rich foods, can support weight management. High-fiber foods help keep you full and satisfied.
- Reduced Risk of Chronic Diseases: A diet rich in plant foods is associated with a lower risk of chronic diseases, including type 2 diabetes and certain types of cancer.
Plant Based Calcium
- Dietary Supplement: Plant-based calcium supplements are available for those who may not get enough calcium from their diet, especially in vegan or vegetarian diets.
- Food Fortification: Many plant-based products, such as almond milk, soy milk, and fortified cereals, are enriched with calcium to help consumers meet their daily intake.
- Smoothies and Shakes: Adding plant-based calcium sources, like leafy greens (e.g., kale or spinach) or nut butters, to smoothies boosts nutritional content.
- Cooking and Baking: Ingredients like tofu (calcium-set) or nut meals can be used in recipes to add calcium. For example, using almond flour or chickpea flour in baking.
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