10 Best Sources Of Calcium For Vegans
Vegans worldwide are consistently making minor adjustments to their diet to ensure that they are consuming enough micronutrients and natural essential elements. In fact, enhancing Calcium and Vitamin D3 levels have shown to improve energy levels, boost the feeling of well-being, and shorten exercise recovery cycles for active individuals.
Many first time Vegans may turn towards the healthy lifestyle for its weight-loss and mood upliftment benefits but forget to add green leafy vegetables or tofu to augment their diet plan. They may start to feel tired, demotivated, or lose focus on everyday activities. Boosting calcium levels, among other areas, is the key to supercharging your Vegan diet.
Let us look at every source of calcium that you can take advantage of when you are on the Vegan diet.
1. Soy – The Vegan superfood
Soybeans are rich in calcium and are quite versatile as a Vegan superfood. They can be prepared in the form of Tofu, Soy noodles, Soy nuggets, Soy milk, Soy patties, and Soy steaks, and can be enjoyed by the entire family.
In fact, 100 grams of Tofu gives you 350 mg of Calcium, which is 30-40% of your daily required intake.
2. Legumes – The Indian meal must-have
Black and white beans provide around 29% and 13% of your recommended daily levels of calcium, which is why it is so important to include lots of legume-based dishes in your diet.
You can cook them in a curry, add them to salads, or cook them in a chili dish. They are also superb sources of protein and iron.
3. Darker leafy greens – Kale and Spinach
Kale and spinach are probably two of the most important foundational Vegan ingredients, because they are packed with nutrients, minerals, and fibre, regulating gut health, and ensuring hormonal homeostasis.
One cup of Kale gives you 170 mgs of calcium, so add a handful of these dark leafy wonder foods to your next salad preparation.
4. Orange Juice – Nature’s original source of goodness
A glass of freshly squeezed OJ will give your body around 350 mgs of calcium that is more easily absorbed than anything else in the market. You can make some orange juice in the morning and instantly feel that rush of energy and excitement for the day.
5. Almonds – The versatile Vegan food
Almond milk is quite popular within the Vegan community and is widely regarded as a must-consume when on the Vegan diet. Almond milk satisfies your calcium needs by 37% of recommended daily value with just one cup of serving. It also provides your body with much needed Vitamin E, Potassium, and Magnesium.
6. Sesame seeds and Chia seeds
Around 30 grams of Sesame and Chia seeds will give you close to 200 mgs and 190 mgs of calcium getting you closer to your daily calcium goals. Sesame seeds are great for people with active lifestyles who prefer snacking to enjoying a hearty meal.
Sprinkle these seeds on salads or breakfast cereals, add it to your favorite smoothie, lemonade, yoghurt or fold them in while making bread, cookies, cakes, chapathi etc. You could add a Tbsp of chia seeds in a bottle of water and carry it to work. Keep refilling the bottle and take regular sips of water to help you stay energized and also avoid cravings.
7. Breads – Naans, Pitas, Browns
We Indians love our breads, which is why they are a core part of the modern Indian Vegan diet. Naans can give you 80-100 mgs of calcium, while 1 slice of wholewheat bread can supercharge your calcium intake by 40 mgs instantly.
In fact, many Indian vegans prefer avocado on toast, as a great way to start their day.
8. Figs – Enjoy them sweet
All you need is 6-8 figs and you are already at 250 mgs of calcium levels. You can soak them overnight to ease their assimilation, and you can prepare them in smoothies to extract their micronutrients easier.
9. Sunshine and exercise
What is most interesting about getting out in the sun, is that your body’s natural ability to process calcium is automatically enhanced. Our bodies love exercising and being out in the sun, which is why Vegans love hiking, walking, swimming, and doing yoga in the morning.
If you really want to enhance your calcium levels, you should focus on supercharging your outdoor time.
10. Supplementation for Calcium and D3
Supplementation is essential to maintaining your vitamin levels, chief among them being D3 and calcium. You can find Vegan supplementation brands that extract calcium from algae and D3 from lichen, to give you a highly bio-available and readily absorbable solution. If you have trouble finding the right provider, you can reach out to Vegan community members who can help source the best brands for you.
If you start experiencing joint pain or general weakness when following the Vegan diet, then it is time to focus on enhancing your Vitamin D3 and calcium intake. There are several natural sources of calcium that can be leveraged when enhancing your micronutrient levels on a Vegan diet. You can find the best calcium sources within naturally occurring plants and legumes, and you can also supplement with plant-based vitamins. It is the best way of enjoying a happy and healthy Vegan life, while having enough energy to go about your daily activities with a smile.
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ABOUT THE AUTHOR
Sanchit is an MBA based out of Mumbai. He is an avid outdoor enthusiast who loves to write about nutrition and lifestyle.