This article explores eight of the best vegan sources of calcium, providing practical ways to incorporate them into your diet for optimal health.
Ensuring adequate calcium intake is crucial for bone health and overall well-being, especially on a vegan diet. Fortunately, there are numerous plant-based sources that can help meet daily calcium requirements. From fortified plant milks and tofu to leafy green vegetables and almonds, vegans have a variety of delicious and nutritious options. This article explores eight of the best vegan sources of calcium, providing practical ways to incorporate them into your diet for optimal health.
1. Fortified Plant Milks
)
Almond, soy, rice, and oat milks are often fortified with calcium, providing similar levels to cow's milk. Always check the label to ensure calcium content.
2. Tofu
)
Made from soybeans, tofu can be a rich source of calcium, especially if it’s made with calcium sulfate. One serving can provide around 20-30% of the daily recommended intake.
3. Leafy Green Vegetables
)
Vegetables like kale, bok choy, collard greens, and turnip greens are good sources of calcium. However, spinach and Swiss chard contain oxalates that can hinder calcium absorption.
4. Almonds
)
A handful of almonds provides a good amount of calcium. Almond butter is another delicious way to incorporate almonds into your diet.
5. Chia Seeds
)
Just two tablespoons of chia seeds provide around 18% of the daily recommended intake of calcium. They can be added to smoothies, oatmeal, or used to make chia pudding.
6. Tahini
)
Made from sesame seeds, tahini is a rich source of calcium. It can be used in dressings, dips, or spreads.
