Legumes are foods rich in nutrients essential for a healthy and balanced diet. Although we don’t often think of legumes as a source of calcium, they can be a great option for increasing your intake of this essential mineral.
In this article, we will explore different types of calcium-rich legumes, presenting their calcium content per 100 grams, their nutritional values, and the benefits they offer to your body. Read on to find out how to incorporate these tasty, calcium-rich seeds into your daily diet.
1. White beans:
White beans are an excellent source of calcium, with around 175 mg per 100 grams. In addition to their high calcium content, white beans also provide dietary fiber, plant protein, iron, and folic acid. Dietary fiber supports digestion and helps maintain a healthy weight, while iron supports the formation of red blood cells and folic acid is essential for a healthy pregnancy.
2. Chickpeas:
Chickpeas are a versatile and popular legume, rich in calcium with an average content of 105 mg per 100 grams. In addition to their calcium content, they are an excellent source of plant-based protein, fiber, iron, and vitamin B6. Chickpeas are also known for their antioxidant properties, their ability to reduce the risk of cardiovascular disease, and their support for gastrointestinal health through their fiber content.
3. Black Beans:
Black beans are another important source of calcium, providing around 160 mg per 100 grams. In addition to calcium, they are rich in fiber, protein, iron, and magnesium. Black beans may contribute to heart health, weight management, and blood sugar regulation thanks to their fiber content and low glycemic index.
4. Lentils:
Lentils are popular legumes, rich in essential nutrients, including calcium, with around 50 mg per 100 grams. They are also an excellent source of protein, fiber, iron, and B vitamins. Lentils are the ideal choice for vegetarians and vegans because they contain all the essential amino acids needed for a balanced diet.
5. Red Beans:
Red beans are a source of calcium, providing approximately 70 mg per 100 grams. Besides calcium, they are also rich in fiber, plant proteins, iron, and magnesium. Kidney beans are beneficial for gut health, weight management and prevention of cardiovascular disease.
6. Soy:
Soy, also known as edamame, is a delicious and nutritious option, providing around 130 mg of calcium per 100 grams. They are also rich in high-quality protein, fiber, iron, and essential fatty acids. Soy may contribute to bone health, blood sugar regulation, and reduced risk of chronic diseases.
7. Split peas:
Split peas are a little-known legume, but they offer a very respectable amount of calcium, around 30 mg per 100 grams. In addition to calcium, they are rich in fiber, protein, iron, and vitamin B. Split peas can help maintain healthy digestion, regulate cholesterol, and support immune function.
8. Mung Beans:
Mung beans, also called green soybeans, are a versatile and nutritious legume, offering around 132 mg of calcium per 100 grams. In addition to calcium, they are rich in plant protein, fiber, iron, and vitamin C. Mung beans can support bone, digestive, and skin health with their nutrient content.
9. Tofu:
Tofu is a food product of plant origin obtained from coagulated soy milk, which offers approximately 350 mg of calcium per 100 grams. Tofu is a great alternative source of calcium for vegetarians and vegans. In addition to calcium, tofu is also high in protein, low in calories, and versatile in cooking.
10. Pinto Beans:
Pinto beans are another legume rich in calcium, providing about 45 mg per 100 grams. Besides calcium, they are also rich in fiber, plant proteins, iron, and magnesium. Pinto beans support heart health, weight management, and blood sugar regulation.
11. Green lentils:
Green lentils are an excellent source of calcium, with around 20 mg per 100 grams. They are also rich in fiber, plant proteins, iron and B vitamins. Green lentils are known for their benefits on digestion, their satiating effect, and their support for intestinal health.
Conclusion:
Legumes are an often overlooked source of calcium in our diet while providing many other essential nutrients. By including chickpeas, tofu, pinto beans, and green lentils in your meals, you can increase your calcium intake and enjoy their health benefits. Consider including a variety of legumes in your diet to benefit from their different nutrients. Choose recipes that incorporate these legumes into your favorite dishes and make dietary diversity a key part of your balanced diet. By incorporating these legumes into your regular meals, you can strengthen your bone health, help your body function optimally, and enjoy the delicious flavors they offer.
