The Best Calcium Rich Foods for a Vegan Diet

A vegan diet can be healthy alternative when compared to the typical American diet that’s heavy in animal fat.  Studies show that consuming less meat and full fat dairy foods can reduce the risk of some diseases including heart disease and certain types of cancer. The main drawback to a diet that’s free of meat and dairy is the risk of vitamin and mineral deficiencies. One important mineral that’s often lacking in a vegan diet is calcium.

Calcium Rich Foods for Vegans: Why Is It so Important?

Calcium is important for carrying out a variety of important bodily functions including maintaining normal muscle and nerve function and helping to control blood pressure. Higher calcium levels have been associated with a reduced risk of both osteoporosis and colon cancer. There’s even evidence that calcium helps with weight control. Obviously, calcium is a necessary part of any healthy eating plan.

What are the Best Choices?

The recommended daily requirement for calcium for adults under the age of fifty is 1,000 mg, and 1,200 mg. for people over the age of fifty. The best calcium rich foods, in general, are milk, cheese, yogurt, and some types of seafood, such as sardines. Since vegans don’t consume these foods, getting adequate calcium can be a challenge.

Some of the best calcium rich foods for vegans are green leafy vegetables – including spinach and kale; but when it comes to calcium content, turnip greens reign supreme at 276 mg. of calcium per serving. In contrast, an eight ounce glass of milk has 300 mg. of calcium. Other vegetables high in calcium include okra, bok choy, and broccoli.

Another calcium rich food for vegans that’s also a good source of protein is tofu. Tofu has around 150 mg. of calcium per ounce, although the amount of calcium can vary depending upon the coagulant, so it’s important to read labels when buying tofu. Tempeh, a fermented form of soy, is also a good calcium rich food for vegans. Soy milk is usually a reasonable source of calcium, although most brands have less than a third of the calcium found in dairy milk.

Some seeds and nuts are good calcium sources including sesame seeds and sunflower seeds. Orange juice is another good source of calcium when it’s fortified with calcium. Eight ounces of calcium fortified orange juice has as much calcium as a glass of milk.

Fortunately, there are a variety of calcium rich foods for vegans, but getting them in adequate quantity takes a little planning. In cases where sufficient quantities of calcium can’t be supplied through diet, supplements may be necessary – particularly for women who are at a higher risk for osteoporosis.