10 Plant Based Foods That Make Excellent Vegan Calcium Sources

In recent years, there has been a significant shift towards environmentally-friendly lifestyles, marked by a growing preference for sustainable and cruelty-free products. This movement has particularly impacted the food industry, with an increasing demand for plant-based foods indicating that veganism is more than just a passing trend. Nowadays, consumers can choose from a wide array of plant-based options, including meat alternatives made from soy protein and seafood grown from stem cells. These alternatives mimic the taste of their animal-based counterparts and offer similar nutritional benefits. Additionally, various vegan calcium sources provide sustainable substitutes for milk.

Calcium is essential for numerous bodily functions, including maintaining strong teeth and bones, regulating blood pressure, facilitating muscle contraction, aiding in blood clotting, and supporting cardiovascular health. According to the National Institutes of Health (NIH), adults aged 19-50 need 1000 mg of calcium daily, with even higher requirements for children and the elderly. A deficiency in calcium can lead to a range of health issues.

Traditionally, milk has been seen as the primary source of calcium. However, it is not necessary to rely on cow's or goat's milk, or milk-based products, to meet daily calcium requirements. This is particularly relevant for individuals who are lactose intolerant or adhere to a plant-based diet. Numerous vegan calcium sources, such as nuts and beans, can sometimes offer even higher calcium content than traditional milk.

# Soy foods

Soybeans are highly beneficial in a plant-based diet and offer various creative ways to incorporate them. Edamame, which refers to immature soybeans, contains a higher percentage of calcium. Calcium-fortified soy milk provides a similar amount of calcium as cow's milk, while also offering vitamin D and lower saturated fat compared to full-cream lactose milk. Other plant-based milk options, such as oat milk, almond milk, and coconut milk, also contain a decent amount of calcium.

Furthermore, soy-based food products like soy yogurt, calcium-set tofu, tempeh, miso, natto, and soy sauce can serve as vegan calcium supplements. These soy products are minimally processed and are rich in fiber, vitamins, minerals, and all nine essential amino acids, making them a healthy addition to a plant-based diet.

# Seeds

Incorporating seeds into your diet can contribute significantly to meeting your daily calcium intake requirements. The calcium content may vary depending on the type of seeds, but most seeds and seed butter contain a considerable amount of calcium.

For example, just two tablespoons of chia seeds can provide nearly 18% of the recommended daily intake (RDI) of calcium. Chia seeds are also a good source of zinc, copper, and other trace minerals. Similarly, tahini, which is sesame seed butter, contains 64 mg of calcium in just one tablespoon.

Other seed varieties such as sunflower seeds, poppy seeds, pumpkin seeds, and flax seeds also contain a notable amount of calcium. When choosing seeds or a seed mix, opt for unsalted varieties, as excessive salt consumption can deplete calcium levels in the body. To prevent excessive calorie intake, it is advisable to consume a moderate portion, such as a handful, in one serving.

# Nuts

Nuts, particularly almonds, are an excellent source of calcium, just like seeds. A hundred grams of almonds contain 264 mg of calcium, which is more than what cow's milk provides. Consuming a handful of almonds can help you meet your recommended daily intake (RDI) of calcium, but keep in mind that they are also high in fat.

Other nuts such as walnuts, Brazil nuts, pistachios, and hazelnuts also contain calcium, although not as much as almonds. Nuts are a rich source of dietary fiber, healthy fats, and various minerals like potassium, magnesium, phosphorus, manganese, and copper. Additionally, incorporating nuts into your daily diet can aid in weight loss, promote a healthy metabolism, and reduce blood pressure.

# Pulses and beans

Beans and pulses are widely recognized for their protein content, but they also serve as valuable vegan sources of calcium. Along with soybeans, varieties such as kidney beans, black-eyed peas, chickpeas, and lentils can contribute to meeting your daily calcium requirements.

In addition to protein and calcium, cooked beans and pulses are abundant in nutrients like iron, zinc, potassium, magnesium, and folate. However, they also contain antinutrients such as phytates and lectins, which can inhibit the absorption of certain nutrients by the body. To mitigate this, soaking or fermenting beans and pulses before cooking can help reduce the levels of these antinutrients.

# Leafy green vegetables

The phrase eat your greens holds true for a reason. Green leafy vegetables are abundant in calcium, particularly cruciferous vegetables like cabbage, Chinese cabbage, bok choy, and broccoli.

A cup of cooked broccoli provides nearly 45 mg of calcium, while a cup of raw bok choy contains 75 mg of calcium. Spinach, raw kelp, kale, okra, raw collard greens, and Brussels sprouts are among the other calcium-rich vegetables.

Boiling vegetables helps decrease the levels of antinutrients found in them and enhances calcium absorption in the body.

# Dry fruits

Including dried fruits in your diet is a fantastic approach to meet your calcium needs. For instance, 100g of dried goji berries contains approximately 190 mg of calcium, while 100g of uncooked dried figs provide about 160 mg.

Prunes, jujubes, plums, and apricots are additional dried fruits that are rich in calcium. These delightful snacks are not only packed with antioxidants and fiber but also offer numerous health benefits. Mixing them with yogurt or creating a jam using dried fruits can be a delicious way to fulfill your calcium requirements.

# Fresh fruits

Fresh fruits are an excellent source of calcium as well. Fortified orange juice stands out, as it contains 349 mg of calcium in a one-cup serving. Tangerines and oranges offer approximately 72 mg of calcium per cup.

Prickly pears, blackberries, mulberries, kiwis, and guavas are other affordable fruits that provide a decent amount of calcium. Fresh fruits are not only rich in fiber, vitamin C, minerals, and antioxidants but also make a fantastic addition to a healthy diet.

# Herbs and spices

Herbs and spices not only add flavor to dishes but also provide valuable nutrients, including calcium. Surprisingly, dried herbs tend to have a higher calcium content than fresh ones. For example, a tablespoon of dried basil contains nearly 15 mg of calcium. Other dried herbs such as savory, marjoram, thyme, rosemary, and sage are also good sources of calcium.

In addition to herbs, cinnamon stands out with approximately 100 mg of calcium in a 10g serving. These herbs and spices offer various health benefits beyond calcium, including potential effects on managing high blood sugar levels and hypertension.

# Bread

It may come as a surprise, but bread can serve as a valuable source of calcium, although the amount can vary based on the type of bread and the flour used. For instance, 100 grams of wholemeal flour contains 32 mg of calcium, white bread flour has 134 mg, white plain flour has 96 mg, and brown flour contains 120 mg of calcium.

Among bread choices, malted white bread is known to be relatively high in calcium. Wheatgerm bread, naan bread, and brown bread also provide a good amount of this mineral.

# Blackstrap molasses

Blackstrap molasses, a natural sweetener derived from sugar cane, is renowned for its impressive nutrient content. Just a single spoonful of blackstrap molasses can provide over 10% of your recommended daily intake (RDI) of calcium. Moreover, it is rich in iron, selenium, vitamin B6, magnesium, and manganese.

Incorporating blackstrap molasses into your diet can have several benefits. It can enhance digestion, support bone density, and help reduce the risk of osteoporosis.