The Importance of Calcium for a Healthy Body and Top 10 Vegan Foods High in Calcium
Calcium is a vital mineral that plays a crucial role in maintaining a healthy body. While it is commonly known for its ability to build and maintain strong bones, it is also necessary for muscle contraction, nerve transmission, blood pressure regulation, and blood clotting. The recommended daily intake of calcium is 1,000 mg for adults, but it increases to 1,200 mg for those over 50 and 1,300 mg for children ages 4-18. Unfortunately, many people fail to meet these recommendations, including those who avoid animal products and dairy.
However, there are plenty of plant-based sources of calcium that vegans can incorporate into their diet. Here are the top 10 vegan foods high in calcium:
Best Vegan Calcium sources
Soy Foods – Soybeans and soy-based foods are excellent sources of calcium. One cup of cooked soybeans provides 18.5% of the RDI, while tofu made with calcium phosphate contains 350 mg per 3.5 ounces. Tempeh and natto made from fermented soybeans are also good sources of calcium.
Beans, Peas, and Lentils – Beans and lentils are not only rich in fiber and protein but also provide a decent amount of calcium. The varieties that offer the highest levels of calcium per cooked cup include winged beans, white beans, navy beans, black beans, chickpeas, kidney beans, and lentils.
Certain Nuts – Almonds, brazil nuts, walnuts, pistachios, hazelnuts, and macadamia nuts are all good sources of calcium. Eating nuts regularly can help you lose weight, lower your blood pressure, and reduce the risk of metabolic diseases.
Seeds – Seeds such as tahini, sesame seeds, chia seeds, and flax seeds are good sources of calcium. Tahini contains the most, providing 130 mg per 2 tablespoons.
Fortified Plant Milks – Many plant-based milks are fortified with calcium, including soy milk, almond milk, and oat milk. One cup of fortified plant milk can provide up to 50% of the RDI for calcium.
Leafy Greens – Dark, leafy greens such as kale, collard greens, bok choy, and spinach are excellent sources of calcium. One cup of cooked kale provides 9% of the RDI, while the same quantity of cooked collard greens provides 5%.
Edible Seaweed – Edible seaweed such as wakame, hijiki, and kelp are all high in calcium. Wakame contains the most, providing 126 mg per 100 grams.
Calcium-Fortified Tofu – Some brands of tofu are fortified with calcium, providing up to 20% of the RDI per 3.5 ounces.
Figs – Figs are not only a tasty treat but also a good source of calcium. One cup of dried figs provides 24% of the RDI.
Oranges – Oranges are not commonly thought of as a source of calcium, but they are. One large orange provides 6% of the RDI.
Incorporating these vegan foods high in calcium into your diet can help ensure that you meet your daily recommended intake of this essential mineral. Remember, calcium is not only important for strong bones but also for the proper functioning of your muscles, nerves, and other body systems.
