5 Excellent Sources Of Vegan Calcium
Keep a mental note of the foods on this list to guide your grocery shopping next time you want to make a calcium-rich meal.
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Veganism is a way of life many choose in order to be kinder to all creatures on the planet, as well as its numerous health benefits. However, following a vegan diet may increase the loss of calcium in your diet due to the elimination of dairy products. Calcium is essential for healthy bones and without sufficient calcium, you risk developing certain diseases like osteoporosis. This condition weakens bones, making them fragile and more likely to break. In fact, vegans are at a 2.3 times higher risk of a hip fracture than meat-eaters, and twice as likely to break a leg.
However, carefully planning plant-based calcium sources into your diet can effectively meet your mineral needs. It’s important to know certain plant-based foods enable more calcium absorption than others. For instance, spinach reduces calcium absorption by 5%, while broccoli and bok choy increase it by 50%.
How Much Calcium Do You Need?
Knowing the amount of calcium you need in your diet is helpful for maintaining enough bone health. The U.S. recommends a daily intake of 1,200 mg for women over 50 and men over 70. This advice is based on studies that suggest higher calcium intake supports bone density and overall skeletal health as you age.
Women need more calcium by age 50 because this is the age when they typically undergo menopause. At this stage of life, your estrogen levels decrease, which are important for building and maintaining bone density. Without enough estrogen, you increase your risk of bone loss, making you more susceptible to the effects of a brittle skeletal system. Therefore, it’s essential to counteract these risks by getting the recommended amount of calcium for optimal health.
Calcium-Rich Vegan Foods
Numerous plant-based foods contain high amounts of calcium. Keep a mental note of the foods on this list to guide your grocery shopping next time you want to make a calcium-rich meal.
1. FORTIFIED PLANT MILK. Plant-based milk can be an excellent source of calcium, but it must be fortified to ensure you’re consuming the calcium you need. Plant milk doesn’t contain the same amount of calcium cow’s milk provides, and some sweetened types even have more added sugar.
Yet fortified plant milk — including soy, almond, oat and rice — provides enough calcium and other vitamins that it mimics the nutritional profile of traditional dairy products. A single cup of fortified plant milk can provide the recommended daily amount calcium, making it an easy way to ensure you meet your needs. Whether you add it to cereals and smoothies or drink it straight from the glass, plant milk can contribute to maintaining your strong bones and overall health.
2. TOFU. Tofu is rich in protein and an excellent source of calcium. This soy-based product can vary in texture and is suitable for various dishes, from smoothies and soups to stir-fries and desserts. Just one 100-gram serving of tofu offers approximately 120 to 390 mg of calcium.
Tofu’s ability to absorb flavors from other ingredients in a dish makes it a favorite among those following a plant-based diet. By incorporating it into your recipes, you’re adding a nutrient-rich food while expanding your culinary choices in the kitchen.
3. DARK LEAFY GREENS. Dark leafy greens are powerhouses of nutrients, including a significant amount of calcium. Kale and collard greens, in particular, provide sufficient calcium content. For example, one cup of cooked collard greens contains about 229 mg of calcium.
These greens also provide other essential nutrients like vitamins A, C, and K, fiber and antioxidants. Including dark leafy greens in your diet is simple, too; you can enjoy them raw in salads or blend them into smoothies. You can also cook and enjoy them with a variety of warm dishes. Consider adding a serving or two to your daily meals to boost your calcium intake. Try this easy steamed greens recipe for breakfast, lunch or dinner.
Super Tasty Steamed Greens
Serves 2-3
6 cups raw mixed greens (no lettuce)
1 garlic clove
2 Tbs organic olive oil
2 tsp balsamic vinegar
Dash of toasted sesame oil (optional)
1-2 Tbs raw pumpkin and/or sunflower seeds (optional)
Mince the garlic clove into the bottom of your serving dish. Fill a small saucepan or skillet with half an inch of water, add greens to the pan, cover and set on high to boil. Once boiling, stir the greens evenly, then cook for 4 minutes more, stirring occasionally. Drain well in a colander and press the greens with a fork to extract all water. Transfer to your serving bowl on top of the garlic, and add olive oil, balsamic vinegar and sesame oil, if desired. Use a knife and fork to slice through the greens like cutting a piece of meat. This ensures the greens are all cut into bite-sized pieces, and that the dressing and garlic is thoroughly mixed throughout the dish. Top with seeds, if desired, for a heartier, more interesting bite.
4. BEANS. Beans are another great addition to a vegan diet for protein content and calcium. Among the various types, white beans are an essential source of calcium at 90 mg per cup.
Black beans, chickpeas and other legumes also provide calcium, though to a lesser extent. However, if you combine a variety of beans, they can make for a hearty, delicious meal in soups, salads, stews and vegan burgers, adding plenty of calcium along the way.
5. NUTS AND SEEDS. Nuts and seeds make tasty snacks, and are valuable sources of calcium in a vegan diet. Almonds are a top nut choice for getting the most calcium, with about 80 mg per 30-gram serving, approximately 25 nuts.
Chia seeds are another super food offering about 179 mg of calcium per 1-ounce serving (about two tablespoons). They are also high in omega-3 fatty acids, fiber and protein. Sesame seeds, which can be ground into tahini and used in hummus, are rich in calcium and can also give a big boost to your calcium intake.
Mia Barnes is a freelance writer and researcher with a passion for holistic healing and healthy living. She is also the Founder and Editor-in-Chief of the online publication Body+Mind magazine.
