Vegan sources of Calcium: the best plant-based sources
Did you know that there are plant-based sources of calcium? Surprisingly, many people don’t know this. And even those who do may not be getting enough of the nutrient. This is especially true for vegans, who need to make a special effort to get their daily dose of calcium.
Fortunately, there are plenty of vegan-friendly sources of calcium out there. So if you’re looking for ways to boost your intake of this important nutrient, look no further!
What is Calcium?
Before we dive into the best plant-based sources of calcium, let’s first briefly discuss what calcium is and why it’s so important.
Calcium is a mineral that plays a key role in bone health. It helps to build strong bones and teeth, and it also helps to prevent osteoporosis (a condition characterized by weak and fragile bones).
In addition to its effects on bone health, calcium is also involved in other important bodily processes, such as muscle contraction, nerve function, and blood clotting.
Because of all these critical functions, it’s important to make sure you’re getting enough calcium in your diet. Otherwise, you may be at risk for health problems like osteoporosis, muscle cramps, and even heart disease.
How much calcium do you need each day?
The Recommended Daily Intake (RDI) for calcium is 1000 mg per day for most adults ( including pregnant and breastfeeding women). However, some people may need more or less depending on their age, sex, and health status.
For example, the RDI is 1200 mg per day for teenage girls and women over 50, while it’s 1500 mg per day for pregnant women.
Vegans and Calcium
As we mentioned earlier, vegans need to be especially mindful of their calcium intake since they’re not getting it from animal-based sources like dairy products. In fact, a recent study found that vegans have a lower bone density than both vegetarians and meat-eaters, putting them at a higher risk for osteoporosis.
If you’re vegan, it’s important to make sure you’re getting enough calcium-rich foods in your diet. And luckily, there are plenty of plant-based sources of calcium out there.
Top 10 plant-based sources of calcium:
Here are some of the best plant-based sources of calcium:
1. Leafy Green Vegetables:
Leafy green vegetables are a great source of calcium. Some of the best options include kale, collard greens, spinach, and Swiss chard. One cup of cooked kale, for example, contains approximately 180 mg of calcium.
2. Broccoli:
Broccoli is another excellent source of calcium. One cup of cooked broccoli contains approximately 102 mg of calcium.
3. Beans and Lentils:
Beans and lentils are good sources of calcium. One cup of cooked navy beans, for example, contains approximately 126 mg of calcium.
4. Almonds:
Almonds are a good plant-based source of calcium. One ounce (or about 23 almonds) contains approximately 80 mg of calcium.
5. Fortified Plant Milks:
Many plant milk is fortified with calcium. For example, one cup of almond milk contains approximately 300 mg of calcium.
6. Fortified Cereals:
There are many breakfast cereals that are fortified with calcium. Just be sure to check the label to make sure the cereal you’re choosing is actually high in calcium.
7. Soybeans:
Soybeans are a type of legume that’s rich in calcium. One cup of cooked soybeans contains approximately 258 mg of calcium.
8. Seeds:
Seeds, such as sesame seeds and chia seeds, are also good sources of calcium. One tablespoon of sesame seeds contains approximately 88 mg of calcium.
9. Dried Figs:
Dried figs are a tasty way to get your calcium fix. Just four figs contain approximately 100 mg of calcium.
10. Oranges:
Oranges are a good source of calcium, with one small orange providing approximately 72 mg of the nutrient.
So there you have it—10 plant-based sources of calcium that can help you meet your RDI for this important mineral. Just be sure to include a variety of these foods in your diet to get the most benefit.
Foods to avoid if you're trying to get more calcium in your diet:
Here are a few foods that you should avoid if you’re trying to get more calcium in your diet:
1. Processed foods:
Processed foods are often low in calcium and other nutrients. This is because many of the nutrients are lost during the processing and packaging of these foods.
2. Sugar-sweetened beverages:
Sugar-sweetened beverages, such as soda and juice, can also contribute to calcium loss. This is because they can increase the excretion of calcium in the urine.
3. caffeine:
Caffeine has also been shown to increase calcium losses in the urine. So, if you’re trying to get more calcium in your diet, you may want to limit your intake of coffee, tea, and energy drinks.
4. Alcohol:
Alcohol can also contribute to calcium losses. This is because it can interfere with the absorption of calcium from the intestine.
5. Tobacco:
Tobacco use has also been linked to calcium losses. This is because tobacco smoke contains compounds that can damage the bone.
Tips for incorporating more calcium-rich foods into your diet:
Here are a few tips for incorporating more calcium-rich foods into your diet:
1. Include a variety of calcium-rich foods in your diet:
A great way to make sure you’re getting enough calcium is to incorporate calcium-rich foods into every meal. For breakfast, try adding some almond milk to your oatmeal or cereal. For lunch or dinner, add some kale or broccoli to your soup or salad. And for a snack, munch on some raw almonds or seeds.
2. Use calcium-fortified products:
Some products, such as plant milk and breakfast cereals, are fortified with calcium. So, if you’re looking for an easy way to get more calcium in your diet, these products can be a good option.
3. Talk to your doctor:
If you’re concerned about your calcium intake, be sure to talk to your doctor. They can help you determine if you need to take a supplement or make any other changes to your diet.
4. Get your bone density checked:
Another good way to make sure you’re getting enough calcium is to get your bone density checked. This test can help identify if you have osteoporosis or are at risk for developing this condition.
5. Consider taking a supplement:
If you're not getting enough calcium from food sources, you may want to consider taking a supplement. Be sure to talk to your doctor before starting any supplements, as they can help you determine the right dose for you.
Bottom Line:
Including a variety of plant-based sources of calcium in your diet is a great way to make sure you’re getting enough of this important mineral. Some good sources of calcium include soybeans, seeds, tofu, dried figs, oranges, and fortified foods like plant milk and breakfast cereals.