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.
Soy foods
These include dishes such as tofu and tempeh. Not only do these soy foods provide calcium, but they are also a great source of fiber and minerals.
Legumes
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.
Nuts
Almonds, followed by Brazil nuts, are your best choices when it comes to nuts that pack calcium into your diet.
Seeds
Tahini, which is a butter made from sesame seeds, provides the most calcium, followed by chia and flax seeds.
Grains
Grains such as amaranth and teff are good for calcium too. Both can be ground into flour and used to thicken soups and sauces.
Seaweed
Seaweed is our sixth food that will boost your calcium intake. Studies have shown seaweed consumption is linked to improved bone health to due the high content of both calcium and magnesium it contains. Magnesium is important to help the body absorb calcium, so this food is especially great to increase uptake.
Leafy greens
For instance, spinach, bok choy, and kale can all give you the calcium you need. For some creative ways to pack more leafy greens into your diet, check out this article.
Dried fruit
Dried figs and other fruits such as oranges and blackberries are great for improving calcium intake.
Plant-based milk and yogurts
All kinds of plant=based milk and yogurts contain calcium; from almond to soy, to flax. However, to make sure they have good amounts of calcium, check the label on the back.
Blackstrap molasses
This plant-based food is abundant with calcium and iron. The syrup is created as a byproduct of sugar production and is reduced by around three times, creating a nutrient-rich product, often used as a supplement to treat a range of ailments. It’s also high in sugar, so make sure to eat this in moderation.
