Non-Dairy Calcium Rich Foods

 Top 10 Vegan Sources of Calcium

Calcium is an essential mineral needed to keep your muscles, bones, circulatory system, and nervous system healthy.

Although dairy is often considered the only source of calcium, many plant foods are also rich in calcium.

In this post, we will share the top 10 vegan sources of calcium.

1.Soyfoods 

Soybeans are a great source of calcium. One cup of cooked soybeans fulfills 18.5% of your daily calcium requirement. Calcium is also found in tofu, tempeh, and natto which are made from soybeans.

A 3.5 ounce serving of natto contains 22% of your daily calcium requirement.

2. Beans, peas, and lentils 

Black beans, kidney beans, lentils, and some other beans are incredible sources of calcium. Beans and lentils are also excellent sources of fiber, zinc, iron, and potassium. However, beans contain phytates that prevent the absorption of these nutrients in the gut. Fermenting, soaking, and sprouting can help improve absorption.

3. Nuts

Nuts are generally good sources of calcium,

but almonds have an incredibly high concentration of this nutrient. One cup of almonds fulfills 4% of your daily calcium requirement. What’s more, nuts are a very healthy snack rich in fiber, protein, and healthy fats. They are also loaded with antioxidants, vitamins, and minerals.

4. Seeds 

Different seeds contain different concentrations of calcium. Both whole seeds and their butter contain calcium.

2 tablespoons of Tahini, which is butter made of sesame seeds, fulfills 13% of the daily nutritional requirement of calcium. Seeds are also high in protein, fiber, healthy fats, vitamins, and minerals.

5. Grains

 Surprisingly, some grains are also a good source of calcium. One cup of cooked amaranth or teff provides 12% of your daily calcium requirement.

Amaranth and teff are both gluten-free and rich in fiber.

6. Seaweed 

You can add seaweed to your diet in many different ways. For example, Wakame is available in sushi restaurants, and kelp is often eaten raw or

dried. However, bear in mind that seaweed usually contains heavy metals like iodine. Consuming too much of these heavy metals can be detrimental to your health.

7. Some vegetables and leafy greens 

Bitter vegetables, like cruciferous vegetables and leafy greens, are high in calcium. Some exceptionally calcium-rich vegetables are okra, kale, spinach, cabbage, and broccoli. However, many vegetables are high in oxalates that prevent the absorption of calcium. Boiling helps reduce oxalate levels.

8. Certain fruit

Some fruits, such as figs and oranges, are high in calcium. One fig provides 2%, and a medium orange provides about 6% of your daily calcium requirement. Some other calcium-rich fruits include blackberries, raspberries, and blackcurrants.

9. Fortified foods and drinks 

Many manufacturers fortify their food products with calcium. Plant yogurts, cereal, flour, and cornmeal are often fortified with calcium. One cup of fortified milk fulfills 30% of your daily nutritional requirements of calcium.

The same quantity of fortified orange juice provides up to 50% of your daily need.

10. Blackstrap molasses

 Blackstrap molasses is a sweetener made from sugarcane by boiling it thrice.

It is an excellent alternative to sugar because of its vitamin and mineral content. A single tablespoon of blackstrap molasses contains 18% of your daily calcium requirement.

That completes our list of 10 vegan foods that are high in calcium.

If you are on a vegan diet, try to consume many foods to ensure that your nutritional requirements are being fulfilled.