Calcium Rich Vegan Foods: Get Enough Calcium With These Tasty Combos

Calcium is an essential nutrient for your health, especially for strong bones and teeth. Your body doesn’t naturally produce calcium, so it’s important to choose healthy calcium sources as part of a balanced diet. Many people don’t consume enough of this vital electrolyte, something that can put people, especially the elderly, at greater risk of certain health issues. So, which are the best calcium-rich vegan foods sources, and are there any tasty, calcium-rich fortified food combinations?

Getting Enough Calcium In Your Vegan Diet: Why Calcium Rich Food Is So Important

Calcium is vital for bone health and strong teeth, and those two places are exactly where 99% of your body’s calcium is found. The other 1% of the calcium in your body helps with many vital functions:

• Successful blood clotting requires calcium.¹
• Muscle movement also depends on calcium.²
• Calcium helps support heart health.³
• Differing calcium concentrations are triggers for chemical messaging within the brain.⁴

So, how much calcium do you need every day? It depends on who you ask. The World Health Organization found that calcium consumption of less than 400-500mg/day increases the risk of weak bones.⁵ The National Health Service asks Britons to ingest 700mg/day, while in Canada, 1000mg/day is encouraged for everyone, and 1200mg/day for those aged over 50.^6,7

U.S. health officials advise up to 1300mg/day, depending on age and gender: ⁸

Age	Male	Female
0–6 months	200 mg	200 mg
7–12 months	260 mg	260 mg
1–3 years	700 mg	700 mg
4–8 years	1,000 mg	1,000 mg
9–13 years	1,300 mg	1,300 mg
14–18 years	1,300 mg	1,300 mg
19–50 years	1,000 mg	1,000 mg
51–70 years	1,000 mg	1,200 mg
71+ years	1,200 mg	1,200 mg

 

In the past, the traditional advice was to drink cow’s milk for calcium. Obviously, this won’t work for vegans. But there’s good news: there are plenty of other ways to get this nutrient in your diet by eating calcium-rich vegan foods.

The Power Of Calcium And Vitamin D: Does This Vitamin Help Support Calcium Absorption?

Your bones act as long-term storage for calcium. And when levels of calcium in the blood naturally fall, vitamin D is dispatched to the intestines, where it increases calcium absorption in the blood, and also to the kidneys, where it cuts down calcium loss. A deficiency of vitamin D may result in calcium leaving the bones and entering the bloodstream, resulting in compromised bone health.⁹ So, calcium and vitamin D are vital partners for our bodily wellness.

And let’s not forget vitamin K, which might play an important role in calcium regulation. Studies showed that vitamin K helps to protect against fractures and that a vitamin K deficiency can compromise bone density and strength.¹⁰

Finally, vitamin A also plays an important role in calcium regulation and bone health, directing the process of laying down calcium as bone.¹¹

Vegan Dairy Alternatives Provide Plenty Of Calcium

There’s good news for those on a vegan diet, and others who don’t drink dairy milk – calcium can be found in a range of tasty foods, including plant foods that are perfect for vegans. So, as you’ll see, you don’t need to worry about dairy products when trying to gain enough calcium: ^12,13,14,15

Non-Dairy Food Sources of Calcium
Food	Mg / serving	% DV
Orange juice, calcium fortified, 1 cup	349	27
Rice milk, almond milk, calcium fortified, 8 oz	299	23
Collard greens, fresh, cooked, 1/2 cup	142	14
Spinach, fresh, cooked, 1/2 cup *	142	14
Winged beans, 1 cup, cooked	175	26
Blackstrap molasses, 1 Tbsp	179	18
White beans, 1 cup, cooked	175	13
Mustard greens, fresh, cooked, 1/2 cup	142	14
Breakfast cereals, fortified with 10% of the calcium DV, 1 serving	130	10
Fortified coconut milk, 8oz	130	10
Tahini (sesame paste), 2 Tbsps	130	13
Okra, fresh, cooked, 1/2 cup	80	6
Chickpeas, cooked, 1 cup	175	9
Swiss chard, fresh, cooked, 1 cup	102	8
Turnip greens, fresh, boiled, ½ cup	99	8
Kale, fresh, cooked, 1/2 cup	80	6
Parsley, 1 cup	83	6
Chia seeds 1 Tablespoon	76	6
Chinese cabbage (bok choy), raw, shredded, 1/2 cup	142	14
Bread, white, 1 slice	73	6
Tangerines and oranges, 1 cup	72	6
Almonds, 1/4 cup	97	10
Kiwi fruit, 1 cup	61	5
Brussels sprouts, fresh, cooked, 1/2 cup	80	6
Tortilla, corn, one, 6” diameter	46	4
Blackberries, 1 cup	44	3
Tortilla, flour, one, 6” diameter	32	2
Bread, whole-wheat, 1 slice	30	2
Figs, raw, (one)	18	2
Kale, raw, chopped, 1 cup	24	2
Broccoli, raw, ½ cup	21	2

*Oxalates found in leafy green vegetables, especially spinach, may slow calcium absorption, but green vegetables are still an excellent calcium source.¹⁶

Calcium and vitamin D are added to orange juice and to breakfast cereals in a process called fortification, where vitamins and minerals not usually found in a given food are added to support consumer health. Vitamin D can be found naturally in mushrooms (especially cremini). Getting 10-30 minutes of sunlight three times a week should provide the requirement of 5mg of vitamin D.¹⁷

Vegan sources of Vitamin K include kale, broccoli, Brussels sprouts, cabbage, pickled cucumber, and asparagus.¹⁸ Vitamin A can be found in butternut squash, carrots, sweet potatoes, cantaloupe, kale, and spinach.¹⁹

Are There Other Ways To Boost Calcium?

Making the right food choices is essential for balancing your calcium levels. But there are some other ways to retain calcium and reduce calcium loss:

• Regular exercise helps retain bone calcium. Remaining sedentary can have the opposite result.²⁰ 
• Reducing your alcohol intake. Excessive alcohol can interfere with calcium regulation and the action of vitamin D.²¹ 
• Curb your salt intake, too. When bodily salt levels are too high, it is flushed out in the urine, along with lots of useful calcium.²²
• Try cutting down on soda. Carbonated drinks can lead to lower bone density.²³
• Finally, lessen your caffeine intake, as this may help prevent bone loss.²⁴

High-Calcium Combinations: Calcium Rich Vegan Foods That Taste Great Together

Eating combinations of foods rich in calcium and vitamins A, D, and K may help boost your calcium intake. Need some inspiration? Here are some flavorful combinations which can bring more calcium into your vegan diet: 

• Dried figs and almonds combine well in homemade protein bars and granola
• Beans and mustard greens work well together in simple stews and soups
• Fortified non-dairy milk and almond butter make a great smoothie ²⁵
• Try overnight oatmeal with calcium-rich rhubarb and chia seeds ²⁶
• A leafy kale salad responds well to tahini dressing
• Pour homemade almond milk over fortified cereal for a nutritious breakfast or snack ²⁷
• Chickpeas, fresh vegetables, and tahini make a great lunch bowl ²⁸
• Try making a sandwich from smashed white beans, avocado, and basil ²⁹
• Make vegan fried rice with vegetables and a peanut sauce ³⁰
• Use collard greens to make a tasty wrap for lunch ³¹

What About A Calcium Supplement? 

Your doctor can help you determine if you have a calcium deficiency. Going in search of more natural calcium is a great way to try new food choices and bring in combinations that are both healthy and delicious.

Learn More:

Vegan Myths And Misconceptions (And The Truth About Eating A Vegan Diet)

https://activatedyou.com/benefits-spinach-facts/

https://activatedyou.com/vegan-instant-pot-recipes-spring/

SOURCES:
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