How To Obtain Calcium In Vegan Diet


calcium in vegan diet

It can be difficult to get the recommended daily dose of calcium on a vegan diet. This is because many plant-based foods do not contain large amounts of this nutrient. However, with some planning, it is possible to meet your needs. In this article, we will discuss how to obtain calcium in a vegan diet and some good sources of this mineral.

1. Green leafy vegetables

A plate of food on a table

Green leafy vegetables are excellent sources of calcium. This includes spinach, kale, collards, and Swiss chard. One cup of cooked greens contains around 100-200 mg of calcium.

2. Broccoli

A bird flying in the sky

Broccoli is another good source of calcium. One cup of cooked broccoli contains around 180 mg of this nutrient.

3. Beans and lentils

Beans and lentils are also good sources of calcium. One cup of cooked beans or lentils contains around 80-160 mg of this nutrient.

4. Nuts and seeds

Nuts and seeds are good sources of calcium as well. One ounce of almonds or sesame seeds contains around 75-80 mg of calcium.

5. Fortified plant-based milk

Some plant-based milk is fortified with calcium. One cup of fortified soy milk or almond milk contains around 300 mg of calcium.

6. Fortified orange juice

Some brands of orange juice are also fortified with calcium. One cup of fortified orange juice contains around 350 mg of this nutrient.

7. Supplements

If you are not able to get enough calcium from food, you may need to take a supplement. Talk to your doctor about whether or not you need a supplement and what kind is best for you.

8. Try vegan foods that are naturally high in calcium

Seaweed, such as kelp and nori, is very high in calcium. One sheet of nori has about 1/3 of the calcium you need for the day. Sesame seeds are also a good source of calcium. Just one tablespoon has 88 mg of calcium.

Other good sources include turnip greens, bok choy, broccoli, almonds, and figs.

Make sure you’re getting enough vitamin D. This vitamin helps your body absorb calcium. You can get vitamin D from fortified foods or supplements, or by spending time in the sun.

9. Consider taking a vegan calcium supplement

If you’re not able to get enough calcium from your diet, you may want to consider taking a supplement. There are many vegan calcium supplements on the market. Be sure to read the label to make sure the supplement is vegan and doesn’t contain any animal products.

10. Get your calcium levels checked by a doctor

If you’re concerned about your calcium intake, it’s a good idea to get your levels checked by a doctor. They can do a simple blood test to check for deficiency.

11. Eat high calcium foods

Some great options include:

-Tofu and other soy products

-Beans

-Green leafy vegetables like spinach, kale, and collards

-Almonds

-Broccoli

-Oranges

You should aim to consume about 1000 mg of calcium per day.

12. Consider taking a supplement

If you don’t think you’re getting enough calcium from your diet, you may want to consider taking a supplement. Look for supplements that are specifically designed for vegans and that contain vitamin D3, which helps the body absorb calcium

13. Get plenty of exercise

Exercise is important for overall health, but it can also help improve bone density. This is especially important as you age and your bones start to thin. Try to get at least 30 minutes of moderate exercise each day.

14. Quit smoking

Smoking is a major risk factor for osteoporosis, so quitting can help reduce your risk. If you’re struggling to quit, talk to your doctor about ways to make it easier

15. Limit alcohol intake

Drinking too much alcohol can lead to bone loss and increase your risk of osteoporosis. If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink per day for women and two drinks per day for men.

16. Talk to your doctor about your risks

If you have a family history of osteoporosis or any other health condition that puts you at risk, talk to your doctor about ways to reduce your risk. He or she may recommend specific lifestyle changes or even medication. Osteoporosis is a serious condition, but it can be prevented with the right steps.

Osteoporosis is a serious condition that can have a significant impact on quality of life. However, it can be prevented with the right steps. Follow these tips to help reduce your risk of developing osteoporosis:

1. Get plenty of calcium in your diet. You should aim to consume about 1000 mg of calcium per day. This can be done by eating high calcium foods like tofu and other soy products, beans, green leafy vegetables like spinach, kale, and collards, almonds, broccoli, and oranges.

2. Consider taking a supplement. If you don’t think you’re getting enough calcium from your diet, you may want to consider taking a supplement. Look for supplements that are specifically designed for vegans and that contain vitamin D3, which helps the body absorb calcium.

3. Get plenty of exercise. Exercise is important for overall health, but it can also help improve bone density. This is especially important as you age and your bones start to thin. Try to get at least 30 minutes of moderate exercise each day.

Conclusion

This post concludes that there are many ways to obtain calcium in vegan diet. All you have to do is find out what works for your body and go from there!

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter