The Best Sources of Calcium for Vegans

Calcium is essential for stronger bones healthy muscles and other bodily functions For this reason health experts recommend including calcium rich foods in your diet However the most common sources of this nutrient are dairy products which can pose a problem for vegans The good news is that you can also get this mineral from plant based products So here are the best sources of calcium for vegans

Amaranth

Amaranth is an ancient pseudocereal To be specific it is actually a seed not a grain thus the term pseudo As such it is packed with impressive amounts of nutrients including calcium In fact 100 grams of amaranth has about 47 mg of calcium Additionally it also contains lots of fiber and antioxidants So you can use this as a main ingredient for your Buddha bowl recipes You can also swap it for oats or quinoa

Nuts and Seeds

Nuts and seeds are among the best sources of calcium for vegans In fact many nuts and seeds have a decent amount of this essential mineral However almond has the highest amount compared to the rest To be specific it contains about 75 mg of calcium per serving 30 grams The next one is hazelnut with about 56 mg per serving

Soybean Products

Soybean products are other excellent sources of calcium for vegans Remember soy has high amounts of calcium When soy is processed it is sometimes processed or fortified with extra calcium

An example is tofu It is processed with added calcium sulfate As a result it can deliver 10 to 19 of your daily recommended calcium Another example is soy milk Most soy milk products are fortified with up to 13 of the amount of calcium your body needs each day

Dark Leafy Vegetables

Aside from those products among the best sources of calcium for vegans are dark leafy vegetables However keep in mind that many leafy greens also contain oxalic acid a substance that can block calcium and iron absorption The good news is that cooking can destroy this substance

Among the best dark leafy vegetables with high amounts of calcium are kale arugula mustard greens collard greens and bok choy Chinese cabbage

Key Takeaway

Keep in mind that a blood test is the only way to determine if you are low in calcium For this reason experts suggest consulting your doctor if you suspect that you have calcium deficiency Nevertheless you can get the daily recommended amount of calcium if you include the different plant based foods mentioned above

Katarina Van Derham

As a model and actress, Katarina has appeared on the cover of over 60 magazines worldwide and has been profiled on hundreds of major media outlets including CNN, FOX, and NBC. As an entrepreneur, she’s been profiled on Forbes, She Media and Business Rockstars, to name a few. She has appeared in 17 national and international TV commercials such as Pepsi, Nike, Dodge Ram, and Coors Light, as well as in music videos for international stars such as Dorothy, Tito Jackson, and Andy Madadian, amongst others. Most recently, she played in the movie Unbelievable!!!!! and the 7x award winning movie Crypto Heads, directed by Dan Gillin. She is a vegan and loves glamorous lifestyle and nature.

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