Boosting Calcium Intake For Vegans: Dietary Strategies

Calcium is an essential mineral for maintaining strong and healthy bones and teeth, and it also plays a crucial role in nerve and muscle function and blood clotting. While cow's milk is often touted as the best source of calcium, there are plenty of vegan-friendly sources of calcium that can help you meet your daily requirements. This includes calcium-fortified plant-based milk and yoghurt, calcium-set tofu, soybeans, nuts, seeds, beans, and dark leafy greens. In addition to dietary sources, calcium supplements can also help ensure adequate intake. This paragraph introduces the topic of how to increase calcium intake in a vegan diet, highlighting the importance of calcium and providing an overview of the various dietary and supplementary sources available to those following a vegan lifestyle.

Calcium-fortified plant milks and yoghurts

Calcium-fortified plant-based milk and yoghurt are excellent alternatives to dairy products for vegans. Calcium is typically added to these products in the form of calcium carbonate, and sometimes tricalcium phosphate is also used. Calcium-fortified plant-based milk is a great way to ensure you are getting enough calcium on a vegan diet, as calcium is not naturally abundant in plant-based sources.

When shopping for calcium-fortified plant-based milk, it is important to check the ingredients list and look for additives with the word "calcium". For example, calcium carbonate is usually vegan as it is often derived from stones like limestone. However, it could also come from animal by-products like egg shells, so it is always best to check.

Some popular types of calcium-fortified plant-based milk include Kirkland Unsweetened Almond Milk, Silk Original and Unsweetened Almond Milk, Almond Breeze Almond Milk, and Good Karma's Flax Milk. These options provide a similar amount of calcium to cow's milk, ranging from 280-310mg to 600mg per serving.

It is worth noting that not all plant-based yoghurts are fortified with calcium, so it is important to check the nutrition labels. The Alpro range, for example, is fortified with 108-140mg of calcium per 100g, making it a good choice for vegans.

In addition to calcium-fortified plant-based milk and yoghurt, there are other vegan-friendly sources of calcium to consider, such as tofu, tempeh, natto, beans, lentils, nuts, seeds, grains, seaweed, certain vegetables, and fortified foods and drinks like orange juice.

By incorporating these calcium-fortified and naturally calcium-rich foods into your diet, you can ensure you are getting enough of this essential mineral while following a vegan lifestyle.

Calcium-set tofu

Some tofu manufacturers add calcium to their product, which is commonly known as calcium-set tofu. To identify if tofu is calcium-set, check the ingredients list on the label for 'Firming Agent: Calcium Sulphate' or 'Calcium Chloride (E509)'. For example, Cauldron Organic Tofu contains 400 mg per 100 g, which is higher than average.

Tofu is a versatile ingredient that can be used in a variety of dishes. It can be cubed, sliced, glazed, fried, or baked, and it absorbs the flavours of other ingredients well. It can be used in sweet or savoury recipes, including stir-fries, curries, sandwiches, and smoothies.

In addition to being a good source of calcium, tofu has several other health benefits. It is a rich source of iron and protein, and it is low in saturated fat. It also contains phytoestrogens, which can help reduce the intensity and frequency of hot flushes during menopause.

Fortified ready oat cereal

Fortified foods are those that have had vitamins and minerals added to them during the manufacturing process to improve their nutritional quality. Cereal is one of the most commonly fortified foods, and this practice has been commonplace in the food industry for several decades. Fortified ready oat cereals are often ready-to-eat, pre-packaged cereals that can be enjoyed with milk, fruit, or sprinkled over yoghurt.

When choosing a fortified cereal, it is important to check the nutrition label. While fortification can enhance nutrient content, cereal is still a processed food and is not necessarily healthy. Many fortified cereals are high in added sugar and refined carbs, which can lead to an increased risk of chronic conditions like obesity, heart disease, and diabetes. So, when selecting a fortified ready oat cereal, look for one that is low in sugar and high in fibre.

Nuts and seeds

Nuts are also good sources of fibre, healthy fats, and protein. They are rich in antioxidants and contain good amounts of B vitamins, magnesium, copper, potassium, and selenium, as well as vitamins E and K. Eating nuts regularly may help you lose weight, lower your blood pressure, and reduce risk factors for metabolic diseases, such as type 2 diabetes and heart disease.

Seeds are also good sources of calcium, but the amount varies depending on the type of seed. For example, sesame seeds contain 88 mg of calcium per tablespoon, while poppy seeds contain 127 mg of calcium per tablespoon. Chia seeds are another good option, providing around 14% of the recommended daily amount per ounce.

Like nuts, seeds provide fibre, protein, healthy fats, vitamins, minerals, and beneficial plant compounds. They are linked to health benefits such as reduced inflammation, blood sugar levels, and risk factors for heart disease.

Dark leafy greens

Kale, for instance, has a similar calcium absorbability rate to milk. A cooked cup of kale provides 164mg of calcium, which is 6-13% of the daily value (DV). Spinach has a lower calcium absorbance rate than kale, with only 5% of its calcium being absorbed. However, a cooked cup of spinach still provides 164mg of calcium.

Tender pumpkin leaves, sometimes called pumpkin greens, are another option. They have a delicious vegetal "green" flavor and are less bitter than kale and Swiss chard. They are rich in antioxidants like beta-carotene, flavonoids, and vitamin C. They also contain essential minerals, including calcium and magnesium, which are important for bone health and muscle function, respectively.

Bitter dark leafy greens like kale and spinach also contain oxalates, which can hinder calcium absorption. Low- and moderate-oxalate vegetables like turnip greens, broccoli, and kale are considered better sources of calcium than higher-oxalate vegetables like spinach, beet greens, and Swiss chard. Boiling vegetables can reduce oxalate levels by 30-87%, making it a better cooking method than steaming or baking for improving calcium absorption.

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