Calcium is a vital mineral intake that you must include in your daily meal.
When we talk about calcium-rich products, milk is the first product that comes to our mind. But milk cannot be consumed by vegans. This article will bring relief to vegans. You will be mesmerised to know that apart from dairy products, there are innumerable vegan sources of calcium easily available near you.
Importance of Calcium
Emphasising the role of calcium – this mineral is popularly known for maintaining the health of our bones and teeth. But it is not just limited to that. Calcium also plays a crucial role in the regulation of blood pressure, muscle contraction and nerve transmission. Hence, you must keep a close tab on your calcium intake.
Vegan Sources of Calcium
Here is a list of 6 easily available calcium-rich sources for vegan:
Soybeans in their organic form are highly rich in calcium and thus a vegan source of calcium. On average, 175 grams which is a cup of cooked soybeans can very well provide up to 18.5 per cent of the reference daily intake (RDI) of calcium.
Talking about processed soybeans – tofu is made with calcium phosphate and it provides up to 350 mg of calcium per 100 grams of intake. The fermented forms of soybeans are natto and tempeh which are also a great vegan source of calcium.
Soy foods are also rich in protein, fibre and other minerals making them an impeccable pick for a vegan meal.
2. Almond – Vegan Sources of Calcium
Most nuts are preferable vegan sources of calcium but almonds would top the list.
Almond is not only a good source of calcium but it also provides for healthy fats and plant protein. You can add almonds to your daily snack. Just a few pieces of almond will save your day. About 35 grams of almond intake provides nearly 97 mg of calcium which is equivalent to 10 percent of your RDI.
3. Leafy Greens
It is already a well-established fact that dark leafy vegetables like spinach, kale, bok choy, turnip are the best vegan sources of all minerals including calcium.
Try adding about 2 cups of kale to your healthy delicious smoothies. This would cater to your 20 percent of the daily calcium needs at a surprising calorie score of just 66-75.
Additionally, you can even cook and serve your dinner with boiled spinach on the side. Or add collards to your grain bowl.
Suggested Read: Easy Vegan Sources of Vitamin D
4. Chia Seeds – Vegan Sources of Calcium
Chia seeds have attained popularity in recent times. It is a superfood that is an easily available vegan source of calcium. An ounce of chia seeds delivers up to 18 percent of your daily calcium needs, 11 grams of fibre as well as omega 3s in a sufficient quantity.
Add these little bombs of nutrients to your salads, grain bowls and smoothie to make it even healthier.
Fruits like oranges, blackberries, blackcurrants and raspberries are amongst the vegan sources of calcium.
Try to avoid the fortified juices available in the market and resort to eating these fruits directly.
An orange, of medium size, will provide up to 5-7 percent of your RDI on an average.
6. Fortified Products
There are many options of fortified products readily available which serve as a vegan source of calcium.
These products do not naturally contain calcium. But the mineral is added to it during the manufacturing process.
Type of fortified foods products with calcium in it are cereals, plant yoghurts and some bakery products like bread, crackers, etc.
Exercise caution and kindly take a close look at the label before buying any fortified products.
Suggested Read: Vitamin B12 Foods For Vegans
You cannot neglect the intake of sufficient calcium in your daily diet. This mineral keeps the nervous and circulatory systems in our bodies up and running smoothly.
India has a long way to go before vegan sources of various vitamins and minerals are easily made available. However, there are enough plants, nuts, seeds and fruits which are vegan sources of calcium and that will help you with your RDI of calcium.