Calcium in legumes
ARE LEGUMES VERY RICH IN CALCIUM?
LIST OF CALCIUM-RICH VEGETABLES (milligrams kg)
How rich in calcium are legumes?
Keep in mind that you lose a lot of calcium from vegetable foods with the cooking of them. Thus, for example, winged bean (Psophocarpus tetragonolobus) is a tropical vegetable of New Guinea, all edible.
Its mature seeds contain large amounts of calcium (440 mg per 100 g of weight), however, when it is cooked, it remains at 142 mg, but its content is higher than that of milk (110 mg / 100 gr in the whole milk).
* Related information: Calcium in milk
Is calcium lost when vegetables are cooked?
Most legumes lose more than half of the calcium in the cooking process, which means that the percentage of actual calcium consumed is in many cases lower than that of milk, which is often exceeded when raw. (See how to cook legumes)
Even so, the calcium content of these foods is very high. In addition, we have other products derived from legumes already prepared whose calcium content is much higher than milk such as fried tofu (372 mg) or natto with 217 mg.
Soy bean is very rich in calcium)
What is natto?
Natto is a food that is made by fermenting the seeds of soybeans, previously boiled, with the bacterium Bacillus natto.
It is characterized by its richness in amino acids and vitamins and by its ability to make blood more fluid, so it prevents us against the formation of thrombi. It is not suitable for people who are taking anticoagulants.
Soy products rich in calcium
Other soya product rich in calcium is tempeh, a kind of kibble prepared with sprouted soy. Used in vegetarian cuisine to replace animal meat, it is especially characterized by its richness in proteins and vitamins.
Paradoxically soy milk has very small amounts of calcium (4 mg), reason why it is often enriched with calcium.
Soy milk, unlike grain, is very low in calcium, unless it is enriched with this mineral
CALCIUM CONTENT IN LEGUMES
In order from highest to lowest content:
More information on calcium the listing above
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This material is for informational purposes only. In case of doubt, consult the doctor.