Calcium Sources In A Vegan Diet

Calcium is an essential nutrient for maintaining strong and healthy bones and teeth. It is also required for nerve and muscle function, blood clotting, and hormone secretion. While dairy products are often considered the main source of calcium, there are many plant-based sources that can provide sufficient amounts of this mineral. This includes dark green leafy vegetables, tofu, plant-based milk, beans, nuts, seeds, and dried fruits. A well-planned vegan diet that includes a variety of these calcium-rich foods can help meet the recommended daily intake of calcium, which ranges from 350 mg for children aged 1-3 to 1200 mg for postmenopausal women.

Calcium-fortified plant milks

Plant-based milk alternatives are often fortified with calcium and vitamin D, making them a great choice for those following a vegan diet. These milk alternatives include soy milk, almond milk, oat milk, and coconut milk, among others. A 200ml portion of fortified plant milk typically provides around 240mg of calcium. This amount meets a significant portion of the recommended daily calcium intake for adults, which is around 1000mg per day.

Fortified plant milks are not only a good source of calcium but also offer other nutritional benefits. For example, soy milk is a great alternative to cow's milk as it contains a similar amount of protein. Additionally, many plant-based milk alternatives are fortified with vitamin D, which is essential for the absorption of calcium in the body. Vitamin D can also be obtained through exposure to sunlight, but this may not be sufficient during the colder months or for those who spend limited time outdoors.

When choosing a plant-based milk, it is important to read the labels carefully. Not all brands fortify their products with calcium, and the amount of added calcium can vary between brands. Organic versions of plant-based milk, for instance, are less likely to be fortified. Therefore, checking the nutrition information and ingredients list is crucial to ensuring you are getting a sufficient amount of calcium in your diet.

In addition to fortified plant milks, there are also other vegan-friendly sources of calcium. These include green leafy vegetables like turnip greens, mustard greens, broccoli, and kale; beans such as navy beans and kidney beans; nuts and seeds, especially almonds and sesame seeds; dried fruits like figs; and calcium-set tofu. By incorporating a variety of these calcium-rich foods into their diet, vegans can easily meet their daily calcium requirements and maintain optimal health.

Calcium-rich vegetables

Calcium is a crucial mineral for maintaining bone and teeth health, as well as muscle contraction, blood pressure regulation, nerve transmission, and blood clotting. While dairy products are often considered the main source of calcium, a well-balanced vegan diet can also provide sufficient calcium intake. Here are some calcium-rich vegetables to include in your diet:

Kale

Kale is a dark, leafy green vegetable that offers an excellent source of calcium. It has a similar calcium absorbability rate to milk, making it a great option for vegans. A cup of cooked kale provides about 130 mg of calcium, which is around 10% of the daily value (DV).

Turnip Greens

Turnip greens are another bitter green vegetable that is high in calcium. A cooked 1/2 cup serving provides 164 mg of calcium, which is about 6-13% of the DV. Turnip greens are also a good source of other essential nutrients.

Mustard Greens

Mustard greens are a great addition to your meals if you're looking for a calcium boost. A cooked 1/2 cup serving provides 94 mg of calcium. Like other leafy greens, they also contain oxalates, which can hinder calcium absorption. However, boiling these vegetables can help reduce oxalate levels.

Broccoli

Broccoli is not only packed with vitamins and fibre but also provides a good amount of calcium. A cup of cooked broccoli offers about 62 mg of calcium. It is considered a better source of calcium than high-oxalate vegetables like spinach.

Okra

Okra is a unique vegetable that provides numerous health benefits in addition to its calcium content. A cup of cooked okra provides about 82 mg of calcium. It is a versatile vegetable that can be added to various dishes.

Other Honourable Mentions:

• Chinese cabbage
• Collard greens
• Beet greens
• Bok choy
• Swiss chard
• Broccoli raab
• Podded peas
• Sweet potatoes
• Brussels sprouts
• Soybean sprouts
• Green beans
• Carrots

In addition to these vegetables, remember that calcium-fortified plant-based milk, such as soy milk, almond milk, and oat milk, can also be a great way to boost your calcium intake.

Calcium supplements

However, it's important to note that calcium supplements carry some health risks. High intake of calcium from supplements can lead to vascular calcification, arterial stiffness, and an increased risk of cardiovascular disease. Overconsumption of nutrients through supplements is also a concern, as this can happen much more easily than with fortified foods, which are strictly regulated in most countries.

Therefore, it is generally recommended that vegans focus on getting enough calcium from dietary sources, such as calcium-rich plant foods and fortified foods and drinks. A well-planned vegan diet that includes a variety of these calcium sources can provide sufficient calcium to meet daily requirements.

However, if a blood test shows that you are deficient in calcium, a supplement may be necessary to boost your levels. Signs that you might be low in calcium include muscle cramping, brittle nails, easy hair breakage, poor circulation, and an irregular heartbeat.

It's important to consult with a healthcare professional before taking any supplements to ensure they are suitable for you and to determine the correct dosage. They may recommend a calcium supplement in addition to a vitamin D supplement, as vitamin D is necessary for the absorption of calcium in the body.

Calcium-set tofu

When purchasing tofu, it is recommended to choose organic tofu, as it is made from non-genetically modified soybeans that have been grown sustainably. It is also important to note that the calcium in plant-based sources like tofu is less bioavailable than the calcium in dairy products, due to the presence of oxalates and phytates, which inhibit the absorption of calcium. However, blanching, soaking, and sprouting are effective ways to reduce the number of oxalates and phytates in tofu and other plant-based sources of calcium.

Some brands of tofu that are set with calcium include Cauldron Organic Tofu, which contains 400 mg of calcium per 100 g, and Tofoo, which is set with nori and contains 87 mg of calcium.

Calcium-rich fruits

Calcium is a chemical element and mineral that is crucial for bone health. It is also important for muscle function, nerve transmission, blood clotting, and hormone secretion. While dairy products are often considered the main source of calcium, there are many calcium-rich fruits that can be consumed as part of a vegan diet. Here are some examples:

Oranges

One whole orange contains around 43-60 mg of calcium, making it one of the most calcium-rich fruits. Fortified orange juice is also available, providing an added boost of calcium.

Dried Figs

Dried figs are an excellent source of calcium, containing 160 mg per 100 grams of serving. They can be included in a vegan diet as whole fruits, in smoothies, or as a dessert.

Kiwis

Kiwis are tasty and rich in calcium, as well as other essential vitamins. A 100-gram serving of kiwi contains 30 mg of calcium, and one glass of kiwi juice provides 60 mg. Kiwis can be consumed as a whole fruit, in smoothies, or as juice.

Apricots

Dried apricots are a good source of calcium, usually containing about 15 mg per 100 grams of serving. They can be included in a vegan diet along with other calcium-rich foods.

Blackcurrants

Blackcurrants are considered an essential source of calcium, especially for women. They have a positive effect on women's health, including during pregnancy, and can help reduce the effects of menopause. A 100-gram serving of blackcurrants contains 55 mg of calcium. They can be included in a vegan diet as whole fruits or juices.

Mulberries

Mulberries are not only delicious but also calcium-rich, with one cup containing 55 mg of calcium. They can be incorporated into a vegan diet in the form of whole fruits, smoothies, juice, or desserts.

In addition to these fruits, some other calcium-rich foods that can be included in a vegan diet are almonds, tofu, tempeh, natto, beans, lentils, seeds (such as sesame seeds and chia seeds), green leafy vegetables (such as spinach, kale, and broccoli), and fortified plant-based milk alternatives.

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