Calcium is an essential mineral that plays a key role in maintaining strong bones and teeth. It also helps with muscle function and blood clotting. For vegans, getting enough calcium can be a challenge as traditional sources of calcium like milk, cheese, and yogurt are not part of their diet. However, there are still plenty of plant-based options that can provide the recommended daily intake of calcium.
One of the best sources of calcium for vegans is leafy greens. Kale, broccoli, bok choy, and collard greens are all excellent sources of calcium. A cup of cooked kale, for example, provides about 180 milligrams of calcium. Spinach is also a good source, although it has a high oxalate content which can interfere with calcium absorption. Eating spinach in moderation and combining it with other calcium-rich foods can help to minimize this effect.
Other good plant-based sources of calcium include fortified plant-based milk, tofu, almonds, and sesame seeds. Fortified plant-based milk, such as soy milk, almond milk, and oat milk, are often fortified with calcium, providing about 300 milligrams per cup. Tofu that has been processed with calcium sulfate also provides a good source of calcium, with a half-cup providing up to 350 milligrams.
Almonds and sesame seeds are also excellent sources of calcium, providing about 75 milligrams per quarter cup. These seeds can be added to salads, soups, and main dishes, and they can also be used to make tahini, which is a popular ingredient in hummus and other dips.
Another important thing to consider is that, for optimal calcium absorption, it is important to consume enough vitamin D, which can be found in fortified foods or supplements. Also, getting enough physical activity, especially weight-bearing activities, is important for bone health.
In summary, while getting enough calcium on a vegan diet can be challenging, it is still possible to meet the recommended daily intake with a variety of plant-based options. Leafy greens, fortified plant-based milk, tofu, almonds, and sesame seeds are all good sources of calcium. It is important to also consider getting enough vitamin D and physical activity for optimal bone health. By including these calcium-rich foods in their diet, vegans can ensure that they are getting the essential mineral they need for strong bones and teeth.
