In order to maintain healthy bones, calcium is a crucial mineral. Despite the fact that calcium supplements are offered, you can generally receive all the calcium you need through your diet. Being a vegan may make it more difficult to design a diet that provides you with enough calcium. While many individuals receive their calcium from milk or yoghurt, vegans don't eat any dairy or other animal products. You don't necessarily need to take supplements or drink milk to acquire enough calcium. As milk and other animal products drain calcium from your bones, calcium from plant sources may even be healthier for you than calcium from those sources. All you need to do is make sure you consume enough calcium-rich fruits, veggies, and other plant foods.
Fortunately, you can obtain your recommended daily intake of calcium from a variety of plant-based foods without consuming any animal products.
Nuts and seeds
Use almond butter over other nut butter varieties to receive the highest calcium. Although many nuts and seeds have only modest calcium content, almonds lead the pack with 75 milligrams per 30-gram serving (about 20 almonds). Tahini is a versatile and delectable way to increase the calcium intake of any meal. Tahini has a serving size of 42 milligrams, which is somewhat lower than that of hazelnuts, which have a respectable 56 milligrams per serving.
Amaranth
Every now and again, replace some of the quinoa with amaranth. This ancient grain gives every Buddha bowl an antioxidant, fibre, and calcium boost while providing 80 grams of calcium per one-quarter cup (dry). We also enjoy replacing a bowl of oats with this berry and almond amaranth porridge in the morning.
Beans
The calcium powerhouses of legumes are white beans, kidney beans, and chickpeas. Navy beans top the list with 132 milligrams of calcium per one cup serving, followed by kidney beans and chickpeas with 93 and 99 milligrams, respectively. Combine all three to create a substantial, flavorful vegan chilli.
Dark leafy greens
You should eat more greens for a variety of reasons, calcium being one of them. A modest 120 grams (just over a cup) of broccoli provides 112 milligrams of calcium, whereas the sometimes overlooked vegetable okra has 77 milligrams for the same amount.
Although not quite as much as these two foods, other dark leafy greens including kale, collard greens, and bok choy also contain some calcium.
Soy
Excellent vegan calcium sources include tofu, tempeh, and edamame. Tofu provides 10% of the daily necessary amount of calcium in just one three-ounce serving, while tempeh provides about 6% of what you need (78 milligrams per 2.5-ounce serving). Around 9% of the daily required amount is provided by one cup of edamame. Another excellent choice is soy milk. Not only does it naturally contain calcium, but many of them are fortified with up to one-third of the daily recommended calcium amount (cow's milk equivalent).
Figs
One of the fruits with the highest fibre content is the fig. Together with vitamins A, B1, and B2, they also include minerals like calcium, iron, phosphorus, manganese, sodium, potassium, and chlorine. Two medium-sized figs are able to provide 55 mg of calcium.
Oranges
The calcium content of one orange is 60 mg. Hence, throughout the day, have snacks of this fruit. Oranges are one of the best sources of vitamin C, which supports the immune system and eliminates free radicals that harm cells.