Soy
Soy is a popular ingredient in East Asian cuisine and is rich in nutrients such as calcium, magnesium, vitamin B6, iron, and vitamin C. The combination of magnesium and calcium is important as they work together to perform vital functions in the body. Iron plays a crucial role in red blood cell formation. Tofu, which is made from soy, offers many of these benefits and is often fortified with additional nutrients.
White Beans
There are various types of beans, and white beans are rich in calcium and have a mild flavor that pleases the palate. White beans contain potassium, vitamin C, and magnesium. Their consumption is recommended for individuals with heart diseases as they contain soluble fiber, which is essential for heart health. White beans serve as an alternative source of protein for individuals who do not consume red meats, poultry, or fish. However, white beans may contain oxalate, which can inhibit calcium absorption, so it is important to consume a variety of calcium-rich foods.