In order to benefit the most from
beans, it is recommended for beans to be steamed for not longer than 5
minutes according to The World’s Healthiest Foods. This is to make sure
that the Calcium and other nutrient content of beans are retained.
Peas on the other hand are sweet tasting small round seeds that contain
Calcium. Much like beans, peas are also great for those who are on a
diet because these contain low amounts of fat. Aside from Calcium, they
also contain significant amounts of omega-3 fats, Vitamin K, Manganese,
Vitamin C, fiber and Vitamin B1.
Peas may also have antioxidant and
anti-inflammatory properties according to The World’s Healthiest Foods.
The antioxidant properties of these vegetables may help protect the body
from damage caused by free radicals. Its anti-inflammatory effect may
help alleviate signs and symptoms associated with inflammation such as
swelling, redness and pain.
Beans and peas are relatively cheap and
affordable which makes these good alternatives to other more expensive
sources of Calcium rich foods. Aside from being a good source of
Calcium, beans and peas have long been recognized for their medicinal
and healing properties.
These vegetables may help lower cholesterol
that can help prevent the occurrence of various medical conditions.
Aside from their ability to lower cholesterol levels, beans and peas
have been proven to help fight certain types of cancer.
Navy beans,
soybeans, pinto beans, garbanzo beans, black beans, lentils, black-eyed
peas and split peas are examples of beans and peas which are good
sources of Calcium rich foods.
Navy beans are small, creamy white
beans which can be a good source of Calcium rich foods. They contain as
much as 140 mg of Calcium. Navy beans do not only provide a good amount
of Calcium, but they are also a great source of fiber which can
considerably help decrease the risk of colon cancer. These beans are
also fat free which is great for those who are on a diet.
Soybeans
are also a good source containing 130 mg of Calcium. These beans were
originally found in East Asian countries but now have also gained
popularity in countries such as Brazil.
Pinto beans are beige in
color with reddish splashes making them very distinct. They are also a
good source of Calcium rich foods which can provide approximately 100 mg
of Calcium. Pinto beans are available throughout the year, be it dried
pinto beans or canned pinto beans.
Garbanzo beans, also known as
chickpeas, are a round, pale cream colored bean which is most regularly
used in various Mediterranean cuisines. Garbanzo beans have a light and
buttery flavor to them making them a great addition to any cuisine that
needs an extra punch of nutrition. Garbanzo beans are good sources of
Calcium rich foods with approximately 95 mg of Calcium.
Black beans
are also good sources of Calcium rich foods which amount to about 60 mg
of Calcium. Black beans can easily be added to soups and tacos making
them extra nutritious. Aside from being good sources of Calcium, black
beans are also packed with fibers and proteins.
Lentils are
relatively easier to prepare when compared to other types of beans
making them a popular choice. They contain 50 mg of Calcium and are
available throughout the year.
Black-eyed peas are white beans with a
black dot in the middle. 1 cup of these beans can provide approximately
42 mg of Calcium and they only contain 70 calories making them a great
choice for those who are on a diet. Aside from Calcium, black-eyed peas
also contain potassium and zinc.
Split peas may not be one of the
top sources of Calcium rich foods, but they still contain approximately
20 mg which may not look a lot though they are still a good source that
can definitely add a measurable amount of Calcium to your diet.
