Calcium is well known for its ability to build and maintain your bones, but that’s not the only thing it does. It’s also important for muscle contraction, blood pressure regulation, nerve transmission, and blood clotting.
Most people get their calcium from dairy products such as milk and yogurt. If you’re vegan, however, these options are off the table. To get all the calcium you need without the dairy, check out the following 10 vegan foods.
First option: soy foods such as tofu and tempeh. Not only do these soy foods provide calcium, but they are also a great source of fiber and minerals. Beans, peas, and lentils are another great source of calcium, as well as protein and fiber. The good thing about these foods is that they’re cheap. The third calcium-rich food on our list is nuts. Almonds, followed by Brazil nuts, are your best choices when it comes to nuts.
Fourth option: seeds. Tahini, which is a butter made from sesame seeds, provides the most calcium, followed by chia and flax seeds. Certain grains such as amaranth and teff are good for calcium too. Both can be ground into a flour and used to thicken soups and sauces. Seaweed is our sixth food that will boost your calcium intake.
Another good source of calcium is certain vegetables and leafy greens. For instance, spinach, bok choy, and kale can all give you the calcium you need. Number eight: dried figs and other fruits such as oranges and blackberries are great for improving calcium-intake. Option nine involves plant-based milks and yogurts, To make sure they have good amounts of calcium, check the label on the back. Lastly, blackstrap molasses is abundant with calcium. It’s also high in sugar, so make sure to eat this in moderation.