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Top 6 Vegan Calcium Sources You Should Know - 24 Mantra Organic

Top 6 Vegan Calcium Sources You Should Know - 24 Mantra Organic

Vegan-foods-that-have-the-most-calcium

Vegan foods that have the most calcium

Health and Nutrition
23.11.2020

There are quite a few ridiculous misconceptions circulating about veganism. But perhaps the most annoying one of all is the discussion of calcium.

Calcium is indeed extremely crucial from the nutrition point of view. And it is also true that vegans will get plenty of food choices which provide them with proper access to those bone-strengthening nutrients.

But it doesn’t mean that there will be any shortages of vegan calcium sources in comparison to non-vegan eaters. In fact, there are lots of food options. And right here in this post; will you learn all about those sources and much more.

Let’s Start With The Role Calcium Play In Our Body

Calcium plays numerous vital roles in our body, which go beyond just keeping our bones strong.

The National Institutes of Health states that adults ageing between 19- 50 should consume varieties of rich vegan calcium sources to secure 1000 milligrams of calcium per day to ensure optimal body functioning.

For vegan food eaters, calcium is delivered through dark green leafy vegetables, legumes, fortified foods, cruciferous vegetables, etc.

A study on vegan calcium sources even points out that – calcium is better absorbed by people who regularly include greens in their diet as opposed to relying on cow’s milk.

VEGAN FOOD SOURCES CALCIUM
FORTIFIED MILK

 

300 mg or 30% of the RDI

 

DRIED FIGS 136 milligrams from 10 figs
NUTS 97 mg per 35 grams of almonds

Brazil nuts – 6% of the RDI per 35 grams

GRAINS In cooked 150 gms of AMARANTH and TEFF, you can get 12% – 16% RDI 
FRUITS

 

Oranges 48–65 mg 

110 gm of Blackcurrants have 65 mg of calcium

125 gm of Raspberries and 145 gm of blackberries have 30-44mg 

SOY FOODS

 

1 cup or 175 grams of cooked soybeans deliver 19% of the RDI

 

List of calcium-rich foods for vegans – TOP 6

1. VEGETABLES & LEAFY GREENS 

Nutritional experts dealing with vegan calcium sources point out that leafy green and cruciferous vegetables are very rich in calcium.

  • Vegetables like Kale, Cabbage, Brussels sprouts, Broccoli, and Okra pack 3–6% of the RDI per cooked 1/2 cup (60–80 grams).
  • Furthermore, other vegetable options to consume include – Collard greens, mustard, and turnip as they deliver you 8-14% of RDI or 84–142 mg per cooked 1/2 cup (70–95 grams, as per the variety)

2. FRUITS

Fruits also classify as rich vegan calcium sources. In fact, there are some varieties of fruits that pack tons of calcium.

  • Oranges deliver you 5–7% of the RDI or 48–65 mg (based on the size of the fruit) 
  • Blackcurrants deliver you 7% of the RDI or 65 mg of calcium each cup of (110 grams)
  • Raspberries and blackberries deliver you 30-44mg each up of 125 gm. and 145 gm. respectively

3. SEAWEED like KELP

Look to add seaweed to your diet as they too categorize as rich vegan calcium sources. KELP is one popular seaweed that you can either eat raw or dried.

  • Raw KELP is mainly used in main dishes, and salad preparations deliver you 14% RDI.
  • Furthermore, WAKAME, another seaweed variant which is typically eaten raw, delivers you 26 mg, or 12% of the RDI per cup (80 grams)

3. AMARANTH & TEFF

Although not all grains are known to deliver calcium, some varieties do prove to be rich vegan calcium sources.

The two which immediately come to mind include – AMARANTH and TEFF. Nutritionists state that these gluten-free grains can deliver 12% – 16% RDI in each cooked cup of 150 grams.

4. NUTS 

Almost all nuts pack a good amount of calcium. But the ones you should in your diet are Almond, Brazil nuts, Hazelnuts, Pistachios, Macadamia, and Walnuts.

Each of them proves to be rich vegan calcium sources. And individually –

  • Almonds deliver 10% of the RDI or 97 mg per 1/4 cup (35 grams)
  • Brazil nuts deliver 6% of the RDI per 1/4 cup (35 grams)

5. FIGS 

Most health nutritionists reveal figs to also be health vegan calcium sources.

  • In fact, they believe that 10 medium dried figs deliver 136 milligrams of calcium. 
  • Plus, they also state that dried figs have more calcium as to dried fruits. And a single ounce can deliver you 5% of your RDI.

6. FORTIFIED FOODS & DRINKS

Flour, corn-meals, plant yoghurt, and other baked food like tortilla, bread, and crackers include large amounts of calcium. The same can be said about fortified drinks like orange juice or plant milk.

  • 1 cup of fortified milk (240 ml) can deliver absorbable calcium of either 300 mg or 30% of the RDI
  • Also, soy milk, which is one good alternative of cow’s milk, can deliver 7 grams of absorbable calcium in a cup (240 ml)

The Bottom Line

These are some highly rich health vegan calcium sources which you can include in your regular diet. You should know that like all minerals and vitamins, calcium is essential for not only your muscles and bones but also for your circulatory and nervous system.

Fortunately, vegan eaters have no shortages of rich calcium sources to pick. Each of these organic food sources is properly fortified by many other nutrients which are 100% natural and will surely deliver you all the key nutrients which your body needs to function optimally.

 


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