Everyone knows that calcium supports strong bones and teeth, but it’s also good for the muscles, nerves, and blood pressure. Everyone needs to ensure they are getting enough calcium in their diet, but vegan calcium can take a bit of extra planning. A new vegan may be unsure of what foods to eat once milk and cheese are removed from their diet. Including vegan calcium sources isn’t difficult, though.
Here are some suggestions for vegan calcium foods!
Vegan Calcium in Beans and Nuts
Beans and nuts are often the vegan staple for protein, but these powerhouse foods are also often high in calcium, too. A vegan that includes them in their daily diet will reap multiple benefits!
- Tahini. Made from sesame seeds, tahini is high in calcium. One easy way to include it in a vegan diet is by making hummus and spreading it on vegetable sandwiches, or using it as a veggie dip. There are also commercially-available salad dressings, such as Annie’s Goddess dressing, that include tahini. Or, take a short cut and sprinkle sesame seeds atop a stirfry dish!
- Beans. Include beans in casseroles, soups, chili, or bean burgers. White and navy beans have the highest calcium content, but even chickpeas and pinto beans have a fair amount.
- Almonds. Almonds are easy to incorporate into vegan meals and snacks. Eat a few with oatmeal or cereal, in salads, or as an on-the-go snack.
Soy: A Common Vegan Calcium Source
All soy products are calcium-rich, and are usually a staple in a vegan diet. Tofu is rich in calcium, and soy beans are, too. Experiment with different types of tofu and ways to cook it. Soy beans can be found in many trail mixes; just check the ingredients to see if they’re included. Soy milk, served over cereal or in a smoothie, is also an excellent source of calcium.
Calcium for Vegans in Vegetables
Not only do vegetables taste good, but many are hiding a secret: they’re high in calcium, perfect for a vegan diet. Here are some examples of fruits and vegetables that are calcium-rich.
- Leafy Greens like cabbage, bok choy, kale and broccoli.
- Oranges, especially fortified orange juice.
- Seaweed – veggie sushi, anyone?
Leafy greens don’t have to be limited to salads. Try wilting them in pasta sauces, or stirring them into soups and stews. There are many ways to enjoy greens!
In order to meet the recommended daily requirements for calcium, try out a few of these suggestions each day, varying the foods included with each meal. Through a combination of all of these foods, a vegan’s calcium needs can be easily met. Vegans need to ensure they are getting enough protein and iron, too.
Jennifer Thorimbert - Jennifer grew up in small-town British Columbia, Canada, and moved to Victoria, BC, to attend university. She majored in English ...
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