Table of Contents Show
Vegan calcium sources are one of the most asked-about topics for people following a vegan diet. Calcium is one of the basic requirements for staying healthy as it works as a support system for your bones and joints. That is why it is important to know how to get your calcium requirements on a dairy-free diet.
1. Why Calcium through Vegan food?
Your body demands calcium to improve the strength of your bones. Now calcium is available in so many dairy products. However, people who are totally into the vegan concept must note that a vegan diet doesn’t allow dairy or animal products.
There are many other options that vegan people may consider to take the benefit of calcium. You may try having a bowl of white beans or a glass of soy milk to enrich your body with calcium nutrients.
This article will give you some astounding options for vegan calcium sources.
2. 13 Best Vegan Calcium Sources
2.1. Soy Milk
Soy milk, also known as soybean milk, is extracted from soybeans and is one of the best plant milk. Soy milk is free from lactose and contains very little cholesterol.
This is why soya milk is highly beneficial for your health. This can be an astounding substitute for cow’s milk that comes from the dairy product family.
Soya milk is an entirely plant-based product1 that can be taken by people who want to add calcium-rich drinks 2to their diet.
Soymilk will give your body a higher and better amount of calcium quality3 than any supplements available on the market.
Taking calcium naturally is always better than calcium supplements. It’s not that supplements will not help to increase the calcium level in your body, but the supplement is not natural. It just duplicates natural fruits and vegetables.
So people who are looking for good sources of calcium may try this plant-based milk.
2.2. Orange Juice (Fortified)
Vegan calcium sources are not very difficult to find as there are many plant-based fruits and vegetables available that are high in calcium content. Orange juice is one of the best sources of calcium.
People who are looking for some juice options for daily calcium intake may not skip orange juice. Orange juices are jammed with vitamin C. Along with the benefits of vitamin C4 it also claims to have calcium and vitamin D naturally.
Vitamin C is very important for improving calcium absorption, mainly in the gut. Calcium absorption5 is vital for people who are looking for good bone density.
There are various studies showing calcium and vitamin D are important supplements for those suffering from osteoporosis6. Vitamin D and calcium are a great combination that will help your bone health.
In the market, you may find vitamin D supplements that claim to fulfill your basic vitamin D requirement. But natural or fortified orange juice may give better results for vitamin D benefits.
2.3. Tofu (Firm)
Tofu can be a great option for adding the benefits of calcium to your body. Along with protein, tofu may also increase the calcium content level in your body. Tofu is loaded with various nutrients that can boost your strength and so it is beneficial for those on a vegan diet.
Edamame and tofu are both good sources of calcium. Also, both of them are completely vegan and plant-based. Firm tofu is a better option if calcium content is a concern.
As it absorbs flavor very quickly and is manageable to cook, you may try different recipes for firm tofu. Normally pan-fried or scrambled is preferable while cooking with firm tofu. This can be an outstanding substitute for ricotta cheese.
2.4. Almonds
Almonds can do miracles for your body. Almonds contain a huge amount of calcium. A study showed that you may get 8 percent of RDI by taking 22 nuts (around an ounce). So, the almond is the highest calcium-containing nut7.
Not only it will work like magic for your bone health, but this is also a marvelous medicine for your heart health. Almond is also great for providing vitamin E to your body which will work amazingly for your skin.
Almond also helps in maintaining your cholesterol levels. Almonds are required for packing your body with magnesium and potassium as well.
2.5. White Beans
White beans may also be called the powerhouse of fiber. Along with fiber, white beans can also provide the benefits of calcium to your body. These can go with the tastier options available in the market for boosting the calcium level in your body.
Along with calcium, white beans are also a good source to get micronutrients. These vitamins and minerals are required for various processes that take place inside your body.
Minerals are extremely important for good bone health. Mineral deficiency 8may happen in various bone diseases.
Read more about egg-fast results
2.6. Peas (Black-Eyed)
One of the best sources of calcium, Black-eyed peas can be very effective in weight loss. This is because they contain a good amount of carbohydrates that are complex and difficult to digest.
These can be beneficial for people looking for good food options that will aid weight loss along with calcium benefits. Black eyed-peas are efficacious in providing iron, magnesium, copper, zinc, folate, and vitamin A.
Vitamin A is extremely important for maintaining your skin health. Along with the skincare benefits, it works effectively for the immune system, vision, and heart health.
People who are searching for vegan calcium sources must try adding a good amount of black-eyed peas to their daily routine.
2.7. Chia Seeds
Chia seeds are one of the most nutritious foods for your body. People looking for vegan calcium sources must try chia seeds. These are rich in calcium, healthy fats, and protein.
Along with calcium, protein also helps in bone health. Various studies showed that taking protein with calcium may help in strong bone health.
Chia seed pudding is one of the trendiest foods these days. You may try this tasty yet healthy option if you intend to add some vegan calcium sources to your diet.
Chia seeds are rich in boron and boron is very important for both bones and muscles. You may also try mixing chia seeds with some healthy breakfast options.
Read more about the benefits of chia seeds
2.8. Sesame Seeds
One of the most nutritious seeds available in the market, sesame seeds may be the best choice for people looking for vegan calcium sources. Try to include hulled sesame seeds for better results.
Sesame seeds are packed with various nutrients that will improve your overall health. You may get 9 percent of RDI in almost 1 tablespoon of sesame seeds.
If you start eating sesame seeds daily then it will help you prevent various health problems that you may face daily. Sesame seeds are a good source of fiber as well.
You may feel full after having these seeds and9 will also help in weight loss. Sesame seeds may also show anti-inflammatory benefits.
Along with calcium content, you may also add vitamin B goodness to your body by including sesame seeds in your vegan calcium sources list.
2.9. Brown Bread
Brown bread is one of the healthier bread options. Brown bread may also enrich your body with its calcium content. Various studies have shown you may get around 39-40 milligrams of calcium from 1 slice of brown bread.
Brown bread is entirely on the vegan side which makes it more favorable for people that are willing to add vegan calcium sources for their bone health.
The study also showed that brown bread may reduce the risk of chronic diseases. It may also maintain your blood sugar level.
Read more about Hibiscus tea and lemon
2.10. Leafy Vegetables
Leafy vegetables are always friendly to the human body. Leafy vegetables are rich sources of calcium. While eating a bowl of leafy vegetables you are adding a reasonable amount of calcium to your body.
For example, spinach is one of the best leafy vegetables for calcium intake. Research showed that around 30 grams of spinach will provide approximately 29.7 milligrams of calcium content.
One must not skip eating leafy vegetables on a daily basis. Leafy vegetables are packed with vitamins and minerals that will maintain your bone health along with various other health benefits.
2.11. Lentils
Whenever it comes to healthy diets, pulses are something that one could not think of skipping. Lentils are very important for your body with amazing health benefits.
If you are looking for vegan calcium sources then you may some of the best pulses. For example, you may try split-read lentils, red lentils, and split Bengal lentils, which are all rich in calcium content. These lentils will definitely improve your bone health.
2.12. Dry Fruits
Dry fruits are good vegan calcium sources. Dry fruits such as raisins, apricots (dried) and figs will increase the calcium content in your body. Dry fruits contain proteins and vitamins that will help in maintaining good body health.
2.13. Seaweed
Seaweeds are one of the best replacements for milk for vegan calcium sources. If you want to get rid of dairy products but are still looking for a vegan calcium source, then a bowl of seaweed will do the job.
A study showed that seaweed contains iodine along with tyrosine which will also support the thyroid.
It will also add antioxidant effects to the human body. Seaweed can be great for your bone health.
3. In the End
These are some vegan calcium sources that you can add to your diet if you are worried about your bone health.
So, there is no excuse for not cutting out dairy from your diet because there are plenty of vegan options that will keep your calcium levels in check.
Read more for vegan food recipes.
4. Frequently Asked Questions
4.1. Which nuts have the most calcium?
Almonds offer a good amount of calcium intake. There are other nuts as well, for example, walnuts, hazelnuts, and others, that are rich in calcium.
4.2. Do oats have calcium?
Yes! A half cup of oats will give a good amount of calcium for daily intake. Soy milk can be used with oats to make it richer in calcium.
4.3. What is the fastest way to cure calcium deficiency?
It’s Simple! The fastest way to cure calcium deficiency is by adding a calcium diet. There are several vegan and non-vegan food that is tasty and rich in calcium. It is a good idea to add a calcium diet to daily meals.
4.4. What is the richest vegan food in calcium?
Soy foods are the richest in calcium. Soybeans and soy milk are naturally rich in calcium and are consumed for vegan calcium intake.
If you liked this article, be sure to check out more like this.
Edited by Nwachukwu favor ( nurse)
- Joshi, V. K., and Satish Kumar. “Meat Analogues: Plant based alternatives to meat products-A review.” International Journal of Food and Fermentation Technology 5.2 (2015): 107-119. ↩︎
- Reilly, Jennifer K., et al. “Acceptability of soymilk as a calcium-rich beverage in elementary school children.” Journal of the American Dietetic Association 106.4 (2006): 590-593. ↩︎
- Zhao, Yongdong, Berdine R. Martin, and Connie M. Weaver. “Calcium bioavailability of calcium carbonate fortified soymilk is equivalent to cow’s milk in young women.” The Journal of nutrition 135.10 (2005): 2379-2382. ↩︎
- Pullar, Juliet M., Anitra C. Carr, and Margreet Vissers. “The roles of vitamin C in skin health.” Nutrients 9.8 (2017): 866. ↩︎
- Bronner, Felix, and Danielle Pansu. “Nutritional aspects of calcium absorption.” The Journal of nutrition 129.1 (1999): 9-12. ↩︎
- Rachner, Tilman D., Sundeep Khosla, and Lorenz C. Hofbauer. “Osteoporosis: now and the future.” The Lancet 377.9773 (2011): 1276-1287. ↩︎
- Beltrán, A., et al. “Linoleic Acid Content and Antioxidant Properties of Different Tree Nuts: A Review.” LINOLEIC ACIDS: 27. ↩︎
- Boy, Erick, et al. “Achievements, challenges, and promising new approaches in vitamin and mineral deficiency control.” Nutrition Reviews 67.suppl_1 (2009): S24-S30. ↩︎
- Hsu, Edmund, and Sam Parthasarathy. “Anti-inflammatory and antioxidant effects of sesame oil on atherosclerosis: a descriptive literature review.” Cureus 9.7 (2017). ↩︎
Last Updated on by laibaarif
Author
