Vegans need as much calcium as meat-eaters. It’s is a common misconception that people eating a plant-based diet have a harder time getting calcium through food. This couldn’t be further from the truth. It just so happens that vegans get calcium from sources that are healthier and more diverse. So what are the best vegan sources of calcium?
From legumes (beans) and seeds to thistles (artichokes) and cane sugar syrup (molasses), there are many delicious and nutrient-rich plant-based sources to choose from. Calcium is not just good for your bones. It helps your blood flow, muscles function, nerves transmit messages, hormones secrete, and cells signal each other.
The recommended calcium intake
As with all vitamins and minerals, the best way to acquire calcium is through all-natural sources–that is, the food you eat. Although calcium supplements are available, its quality in this form is inferior. When found in plant sources, calcium is much more easily absorbed and utilized by the body.
A list of the best natural, vegan sources of calcium
Soybeans: 1 cup serving contains 261 mg
White Beans: 1 cup serving contains 126 mg
Pinto Beans: 1 cup serving contains 76 mg
Hemp Milk: 1 cup serving contains 130 mg
NUTS AND SEEDS
Sesame Seeds: ¼ cup serving contains 350 mg
Chia Seeds: 2 oz. serving contains 358 mg
Almond Butter: 2 tablespoon serving contains 111 mg
Collard Greens: 1 cup serving contains 268 mg
Turnip Greens: 1 cup serving contains 76 mg
Kale: 1 cup serving contains 94 mg
Broccoli: 1 raw stalk contains 115 mg
Fennel: 1 bulb contains 71 mg
Artichoke: 1 artichoke contains 25 mg
Amaranth: 1 cup serving contains 116 mg
Blackcurrants: 1 cup serving contains 62 mg
Figs: ½ cup serving contains 120 mg
Oranges: 1 orange contains 50-60 mg
Blackberries: 1 cup serving contains 40 mg
Blackstrap Molasses: 2 tablespoon serving contains 120 mg
So what is your dietary reference intake (DRI) of calcium?
The Food and Nutrition Board says it depends on your age, gender, and health status. It’s important you understand what your personal recommended intake is.
For those under three years, the DRI is between 200-700mg. For persons between four and eighteen years old, the DRI is 1,000-1,300mg. If you are between 19-70 years old, your DRI is 1,000mg. And for people over the age of 70, the DRI jumps back to 1,200mg. If you’re pregnant or nursing, your DRI remains the same.
Our vegan meal delivery service is a great way to get more calcium-rich foods. Especially for vegan sources of calcium. We prepare our healthy plant-based meals so that you won’t have to worry about shopping or preparing your food. Get enough calcium in your vegan diet in an easy, delicious way.