Going Vegan is a personal choice – some do it because they are lactose intolerant, some simply because they are animal lovers and do not want any animal to suffer to feed them, and many others might have their own reasons. Notably, though the biggest negative of a vegan diet is the lack of calcium and Vitamin B12 in most plant-based foods. But vegans and lactose intolerant people can still get calcium from their diet by consuming certain high Calcium plant-based foods that are rich in this essential mineral.
While many people associate calcium primarily with dairy products, there are plenty of vegan-friendly sources available.
Why do we need Calcium in our diet?
Calcium is important for maintaining a lot of processes in our body, primarily among these are :
1 . For maintaining strong bones and teeth
2. It helps in proper muscle contractions and nerve transmission.
3. Calcium helps in proper blood clotting and wound healing
4. Optimum levels of calcium helps in hormone regulation specially thyroid , parathyroid and even Pituitary function
How much calcium do we need?
Though many countries differ in the Minimum Daily requirement f calcium of an adult, The World Health Organization advises to take at least 500 mg of calcium a day and up to 1000 mg is also fine. Children on the other hand need about 200-250 mg per day till theage of 1 yr and after that it is about 500- 700 mg per day till puberty.
As we list the foods , you can do your math to see how much of the high calcium vegan food you need to consume to meet your daily calcium requirements.
Here is our pick of 8 High Calcium Vegan foods
- These foods meet the requirement of being High calcium vegan foods:
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- Leafy greens: Vegetables like kale, collard greens, bok choy, and broccoli are excellent examples of high calcium vegan foods . Surprisingly Kale has more Calcium per 100 gm than milk.
- Fortified plant-based milk: Many brands offer fortified versions of almond, soy, rice, oat, and other plant-based milks with added calcium and other nutrients.
- Soy based products: Foods like Edamame , Tofu and Tempeh that are soy-based products can be a rich source of calcium, especially if they are prepared with calcium sulfate( a food additive used during processing foods).
- Beans and lentils: Certain legumes, such as black beans and chickpeas, contain decent amounts of calcium.
- Nuts and seeds: Almonds, sesame seeds, and chia seeds are good calcium sources.
- Figs and oranges: Some fruits like figs and oranges can contribute to calcium intake.
- Calcium-fortified foods: Look for products like fortified breakfast cereals, orange juice, and plant-based yogurts that contain added calcium. These can supplement your daily need for calcium
- Calcium Absorption and Vitamin D:
- Vitamin D plays a crucial role in calcium absorption. Vegans should ensure they get enough sunlight exposure (without sunscreen) or consume vitamin D-fortified foods, such as fortified plant-based milk or vitamin D supplements if necessary.
- Balance your Diet:
- Vegans can achieve sufficient calcium intake by maintaining a well-balanced diet that includes a variety of high calcium vegan or plant based foods. Therefore a diverse selection of fruits, vegetables, grains, legumes, nuts, and seeds in every meal will help ensure adequate calcium levels.
- Have Calcium Supplements:
- While it is generally possible to obtain enough calcium through a well-planned vegan diet, some individuals may find it challenging to meet their needs solely through food. In such cases, calcium supplements can be considered, but it is essential to consult a healthcare professional before starting any supplementation.
- Cut down on Calcium Blocking foods :
- You can improve your calcium absorption by cutting down on certain foods. Some foods, especially those high in oxalates (e.g., spinach, beet greens, Swiss chard) and phytates (e.g., whole grains, nuts, seeds), can interfere with calcium absorption.However, they still offer other essential nutrients, so there’s no need to avoid them completely. Simply consuming a diverse diet with calcium-rich foods should compensate for this.
Conclusion
It’s important to note that calcium needs vary depending on age, sex, and life stage (e.g., pregnancy, lactation). If you have specific concerns about your calcium intake, consider consulting a registered dietitian or healthcare professional who is knowledgeable about plant-based diets to help create a balanced meal plan that meets your nutritional requirements.
What are your thoughts on this post? Let me know in the comments below:)
#abetterlife #sinplypretty #highcalciumveganfoods #vegandiet #weightlossdiet #plantbased #haleheartyhealthy #drpreetichauhan
This blog post is part of the blog challenge ‘Blogaberry Dazzle’hosted by Cindy D’Silva and Noor Anand Chawla.
Being vegetarian, I do understand the challenge of getting calcium and B12-rich foods. Though there are a few options, one way is to look at good supplements. Sandy N Vyjay
Yes absolutely, that’s one way too, to go for vitamin and mineral supplements or use fortified foods as I mentioned in my post.
I’ve been looking for good sources of calcium and vitamin b12 since I’m a vegetarian and was diagnosed with deficiency. This post helped me with other sources that are rich .
I am so glad that you found this post helpful,Sindhu.
I turned vegetarian during Covid-19. And I guess ageing also adds to the loss of minerals and vitamins, including calcium. So, I must include more of the veggies given in the chart and will follow your suggestions too.
My daughter is always looking for natural sources of vitamins and calcium and will find your post very useful. Thank you for sharing it. I don’t know spinach interferes with calcium absorption. Got to learn something new today.
The list of food items that you shared are perfect to ensure that we include right amount calcium intake in daily basis. Thankfully I am a dieheart non-vegtarian and also take sufficient amount of milk, yogurt in diet. I love veggies too but really gets disheartened when served veg when called for a lunch or dinner by some friends or known people. I need to take spinach , tofu and Broccoli in restricted amount and perfect No for soybean because of Thyroid. Otherwise Well cooked any food is love for me. As we age we start losing calcium in body making our bones prone to breakage and so the list of foods you suggested are a must to include in diet untill and unless you have some medical restrictions.
Your post is a gold mine. I was advised calcium supplements but I developed an allergy to them. Natural options always work better for me. I was aware that Vitamin D plays a crucial role in calcium absorption but didn’t know most of the items that hamper it.
Being a vegetarian and dealing with calcium and vitamin B12 deficiency can be a challenge. This post is a goldmine of information for finding alternative sources. Thanks for sharing these valuable tips on choosing the right vegan foods rich in calcium. It’s a game-changer for people like us.
Just the other day I was talking to one person who chose to be vegan caz she loves animals thats when I mentioned being vegan is fine however u should ensure that ur body gets all the vitamins it is deficient for caz some vegan food don’t cover all the necessary vitamins and minerals.
I always wonder how vegetarian completed their calcium, protein quota. Your tips are helpful. I never tried plant based milk. How it taste? And how it prepared? Does it really healthy? You are doctor so I am asking you this question.
Yes Neeta, plant based milk tastes good, and is healthy it can taste a bit nutty too.
The explanation of why we need calcium in our diet is very informative. It’s interesting to learn that the daily calcium requirements can vary from one country to another. Knowing the WHO’s guidelines provides a global perspective on calcium intake.
Thank you for your kind words Felicia!
Very helpful post Preeti for those vegans out there and even the ones who are thinking of becoming one. Although I am a meat eater, I still take fish oil supplement and for calcium, apart from nuts n leafy veggies, I eat raw sesame seeds regularly and give the same to my kids too as I don’t think of milk as a healthy alternative.
That’s absolutely wonderful Kaveri!
I have been on a Vegan diet for a long while. I always try to include the food rich in calcium but quite often I lose track . Your post is a reminder
The plant based diet is having low vitamin b12. This is useful for for people following the vegan way of eating.
I don’t follow a vegan diet but am a vegetarian. Getting all the necessary nutrients through food is better than taking supplements, atleast wherever possible. These are good options.
Loved the list of foods you have mentioned here. Although I am a nonvegetarian I am always looking forward to focusing more on vegetarian options and including more leafy greens in my diet.
Agree with you. As we age, specially women after 40s need to be careful to ensure that we eat calcium-rich food. Very informative, crisp post.
I may not be vegan but knowing other sources of calcium is my takeaway from this article. Starting a healthy lifestyle can take sometime and good research to do.This saves me time. Thank you
Great options for vegans, though there are good multivitamins still prefer natural way of supplements
Yes Karen, also multivitamins are usually very high doses which should not be taken without a doctor’s guidance.They are to bridge a gap and not to substitute for daily nutrition
That’s a great list for vegans! I find veganism an expensive lifestyle choice. Pick up any substitute and they was far costlier than their animal source counterpart!
While my kids refuse to eat the greens, I trick them into eating chickpeas and black eyed peas.
I know , going vegan is great for the body but costly on the pocket.
Going vegan is a nice choice… But quite difficult….
A thoroughly informative post. Thanks for sharing.