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Vegan calcium sources

Vegan Calcium Sources: Benefits, Foods & Supplements - A Guide to Getting Enough Calcium on a Plant-Based Diet

Satisfying Calcium Needs through a Vegan Diet

Many people are surprised to learn that it is possible to meet their daily calcium requirements while following a vegan diet. This article provides an overview of the various vegan calcium sources which can be incorporated into a well-balanced lifestyle.

Benefits of Adequate Calcium Intake

Adequate calcium intake is essential for a number of reasons, as it helps to build and maintain strong bones, teeth, and muscles. It also assists in the prevention of certain diseases, such as osteoporosis. Many individuals in the United Kingdom do not meet their daily recommended intake of calcium, with vegans being particularly prone to calcium deficiency.

Vegan Calcium Sources

Fortunately, there are many plant-based foods that contain an abundance of calcium. Some of these foods include:

• Tofu
• Almonds
• Fortified cereals
• Chia seeds
• Oranges
• Dried figs
• Collard greens
• Soy milk
• Fennel

Recommended Daily Intake of Calcium for Vegans

It is recommended that adults aged 19-50 years should consume 700mg of calcium per day, while adults over 50 should aim for 1200mg per day. For those following a vegan diet, the recommended intake increases to 800mg per day for adults aged 19-50, and 1300mg per day for those over 50.

Meeting Calcium Requirements Through Supplements

In addition to consuming the recommended daily intake of vegan calcium sources, some individuals may find it beneficial to take a supplement. There are a range of calcium supplements available, such as calcium citrate, calcium gluconate, and calcium carbonate. These supplements can be easily incorporated into a vegan diet and help to ensure individuals are meeting their daily recommended calcium intake.

Conclusion

By making small changes to their diet and by taking a supplement if necessary, vegans can easily meet their calcium needs and enjoy a balanced diet. With the numerous vegan calcium sources available, it is easy to incorporate sufficient amounts of calcium into a vegan lifestyle.

High Calcium Vegan Foods

With an ever-growing number of people opting for a vegan lifestyle, it is essential to understand the sources of calcium available. Calcium is an essential mineral for strong bones and teeth, as well as muscle contraction, nerve transmission, and regulating heartbeat. Fortunately, vegans can easily meet their calcium needs and enjoy a balanced diet.

Top Vegan Sources of Calcium

• Dark Leafy Greens – Kale, spinach, and other dark greens are a great source of calcium. A single cup of cooked kale contains 180mg of calcium, while the same amount of cooked spinach offers 120mg.
• Fortified Foods – Foods like non-dairy milk and cereals are often fortified with calcium. A single cup of fortified almond milk offers about 450mg of calcium.
• Tofu – Tofu made with calcium sulfate is a good source of calcium. The amount of calcium varies depending on the amount of coagulant used, but a quarter cup can provide up to 350mg.
• Almonds – Almonds are a great vegan snack that offer plenty of calcium. About an ounce offers 80mg.
• Calcium-Set Tempeh – Tempeh is a fermented soy product. When calcium salts are added during production, it becomes a great source of calcium with a quarter cup offering about 160mg.
• Nuts & Seeds – Sesame seeds, Brazil nuts, chia seeds, and almonds all offer a decent amount of calcium. A tablespoon of sesame seeds contains 88mg of calcium.
• Legumes – Beans, peas, and lentils offer calcium too. One cup of cooked white beans provides 86mg.
• Dried Fruit – Dried figs and apricots contain good amounts of calcium. A cup of dried figs has 168mg.

The Benefits of Plant-Based Calcium

In addition to providing good amounts of calcium, plant-based sources also offer additional benefits. Dark leafy greens provide vitamins A and C, as well as fiber and folate. Legumes are an excellent source of fiber and protein, while almonds offer healthy fats. Since many vegan sources contain additional nutrients, vegans can be sure that they are meeting their nutritional needs.

Ensuring Adequate Intake

Although vegan sources are available, it can be difficult to get enough calcium. Vegans should make sure to include several sources in their daily diet to ensure adequate intake. Eating regular meals and snacks throughout the day can help to spread out the intake. Additionally, vegans may want to supplement with a vitamin D supplement since this helps the body absorb more calcium.

Conclusion

Vegans can easily meet their daily calcium needs without animal products. From dark leafy greens to legumes, there are plenty of plant-based sources that offer calcium. To ensure adequate intake, vegans should aim to include multiple sources in their diet each day. Supplementing with vitamin D can also help with absorption.

5. Soy Products

Soy products are a great source of calcium and can provide up to 70-120 milligrams per serving. These include tofu, soya milk and edamame beans, which are a great addition to vegan dishes. Tofu is an excellent source of calcium and is highly versatile, as it can be used in a variety of dishes, from stir-fries to soups. Soya milk is also a popular vegan option, and many brands are fortified with calcium. Edamame beans are a delicious snack and can be boiled and sprinkled with salt for an extra calcium boost.

6. Nuts & Seeds

Nuts and seeds are a great source of calcium, with some varieties containing up to 60 milligrams per 30g serving. Almonds, sesame seeds and brazil nuts are particularly high in calcium and make a great snack. They can also be added to salads or blended into nut butters for a tasty spread on toast or crackers. For those looking for a calcium boost, adding a handful of nuts or seeds to your meals can make all the difference.

7. Leafy Greens

Leafy greens such as spinach, kale and collard greens are packed full of calcium and other essential vitamins and minerals. They are also low in calories and high in fibre, making them a great addition to any vegan diet. Spinach contains up to 100 milligrams of calcium per 100g, while kale can provide up to 90 milligrams. Collard greens contain around 80 milligrams per 100g, making them another good source of vegan calcium. These leafy greens can be easily added to salads or sandwiches for an extra calcium boost.

8. Seaweed

Seaweed is an excellent source of calcium, providing up to 300 milligrams per 100g serving. It is also rich in other essential vitamins and minerals, such as iodine and vitamin K. Seaweed can be eaten raw or cooked and is a great addition to sushi or salads. It can also be added to soups and stews for an extra nutrient boost.

9. Dried Fruits

Dried fruits such as figs and apricots are a great source of vegan calcium. They are easy to add to snacks and meals, and can provide up to 40-50 milligrams per serving. Dried fruits are also high in fibre and other essential vitamins and minerals, making them a great addition to any vegan diet.

10. Supplements

If you are struggling to meet your daily calcium requirements, then taking a vegan supplement may be beneficial. Supplements provide a concentrated source of calcium and can help ensure you are getting enough of this important mineral. Make sure you check the label to ensure the product is suitable for vegans.

Conclusion

Vegan diets can provide plenty of calcium without the need for animal products. There are a variety of vegan calcium sources available, including leafy greens, nuts & seeds, soy products and dried fruits. Supplements can also be beneficial for those who struggle to meet their daily requirements. With so many options available, vegans can easily meet their calcium needs and enjoy a balanced diet.

Seeds and Grains

Nuts and seeds contain a good amount of calcium, and when eaten in moderation can provide a healthy, vegan-friendly source of the mineral. Sesame seeds are particularly high in calcium, while sunflower seeds and pumpkin seeds also provide a useful contribution to daily calcium intake. As well as these, other grains such as quinoa and oats are also a great way to increase your calcium levels. Soaking these grains overnight can aid digestion and help you to get the most from their calcium content.

Vegetables

Green leafy vegetables such as kale, collard greens, and spinach are all excellent sources of vegan calcium. Broccoli is also a good option, while dried seaweed is another great way to get your daily dose of calcium. Bok choy, okra, swiss chard and turnip greens are all great sources of the mineral too. All of these can be easily added to salads or stir fries for a nutritious and delicious meal.

Fruit

Fruits such as oranges, pomegranates, papayas, figs and prunes are all good sources of calcium that are suitable for vegans. Dried fruits such as raisins and apricots also contain a good amount of the mineral, making them an ideal snack for vegans. If you’re looking for something more substantial then avocados are also a great source of calcium.

Mushrooms

Mushrooms are not only full of flavour but they’re also a great source of vegan calcium. Shiitake mushrooms in particular are an excellent source of the mineral, providing almost as much calcium as a glass of milk. Portobello mushrooms are also a great choice, and can be easily added to salads or sandwiches for an extra calcium boost.

Understanding Vegan Calcium Sources

Veganism is a lifestyle choice that has become increasingly popular in the United Kingdom. Adopting a vegan diet means that individuals refrain from consuming animal products or by-products. As a result, finding adequate sources of calcium is an important part of maintaining health and nutrition when following a vegan lifestyle. This article explores the various vegan calcium sources and how to ensure you're getting enough calcium on a plant-based diet.

Why Calcium is Essential for Vegans

Calcium is an important mineral for everyone, but especially for vegans who do not consume dairy products as a source of calcium. Without sufficient calcium, the body is unable to build strong bones and muscles, while also ensuring the proper functioning of the heart, nerves, and muscles. The recommended daily intake of calcium for adults is 700 milligrams (mg). For vegans, it is especially important to ensure that they are meeting their daily needs for this vital mineral.

Vegan Sources of Calcium

There are many vegan sources of calcium that can be incorporated into a healthy and balanced diet. These include dark leafy greens such as kale and spinach, tofu, tahini, almonds, chia seeds, sesame seeds, fortified non-dairy milk, broccoli, oranges, figs, and blackstrap molasses. These vegan-friendly foods contain varying amounts of calcium and can be easily added to meals or snacks throughout the day. It is important to note that some of these foods need to be consumed in larger quantities in order to meet your daily needs for calcium. For example, tahini contains more calcium than almonds but it takes roughly 3 tablespoons of tahini to equal the amount of calcium in one ounce of almonds. In addition, some of these foods are high in oxalates which can interfere with the absorption of calcium. Examples of these foods include spinach, swiss chard, beet greens, rhubarb, and sesame seeds. It is important to limit consumption of these foods and focus on other sources of calcium such as fortified non-dairy milks, tofu, almonds, and molasses.

Title:

Vegan calcium sources

Keywords:

Vegan, Calcium, Sources, Plant-Based, Nutritional, Vegetarian, Legumes

Description: Vegan calcium sources don't have to be hard to find! Here's a list of plant-based options to get your daily calcium. Get the essential minerals you need, without consuming animal products. #vegancalcium #calciumsources #plantbased

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