Calcium is so important for our body. It is our source for strong bones and generally sources through cow’s milk. But luckily, there are so many other ways we can get this imperative vitamin into our bodies.
A balanced vegan diet can provide optimal calcium intake from plant-based sources. With proper planning and guidance from nutritionists, individuals can effectively incorporate sufficient calcium into their diets through a well-structured vegan eating plan.
Not only is dietary calcium good for the bones, but it is also good for muscle contraction, blood pressure regulation, nerve transmission, and avoiding blood clots.
Key Takeaways
The Reference Daily Intake (RDI) is 1,000 mg per day for adults. This shoots up to 1,200 mg for those over 50, and 1,300 for children ages 4–18.
Even without being vegan, a lot of people do not meet the recommendations. A healthy person must have a balance no matter which diet they are on. Education is key!
Understanding how much calcium is needed for different age groups and dietary patterns is crucial, particularly for vegans. Adequate calcium intake is significant for bone health, and factors influencing calcium absorption should be considered.
Here are the foods high in calcium:
Understanding Calcium Needs
What is calcium and its function?
Calcium is an essential nutrient that plays a crucial role in maintaining strong bones and teeth, as well as supporting muscle function, nerve transmission, and blood clotting.
It is the most abundant mineral in the human body, with 99% of it found in bones and teeth, and 1% in the bloodstream and other tissues. This vital mineral helps in the contraction and relaxation of muscles, transmitting signals through nerves, and ensuring proper blood clotting.
Without sufficient calcium, our bodies would struggle to perform these critical functions effectively.
Daily calcium requirements for a vegan diet
The recommended daily intake of calcium varies by age and sex. For vegans, the recommended daily intake is:
It’s essential to note that calcium needs depend on many factors, including age, gender, and vitamin D status. A well-planned vegan diet can provide adequate calcium, but it’s crucial to consume a variety of calcium-rich plant-based foods and consider supplements if necessary.
Ensuring you get enough calcium is vital for maintaining bone health and preventing conditions like osteoporosis. By incorporating a diverse range of calcium-rich foods into your diet, you can meet your daily requirements and support overall health.
Top Sources of Calcium for a Vegan Diet
Soy milk, tofu, and other soybean-based foods are good alternatives for people who want to add more plant-based protein and calcium to their diets. As good sources of protein and calcium, soybean-based foods are bone-friendly additions to any diet.
However, vegans often fall short of recommended calcium intakes due to the absence of dairy products, making it essential to consume calcium-rich foods.
Other major health benefits of these foods are that they contain no cholesterol, are low in saturated fat and calories, and are a good source of fiber, iron, zinc, potassium and B vitamins.
In fact, soybeans are the only vegetable food that contains all eight essential amino acids. Including calcium-fortified options like orange juice can also help maintain adequate calcium intake.
Soy has also been investigated for its possible role in preventing osteoporosis. A 120 g serving of tofu contains approximately 125 mg of calcium. One cup (175 grams) of cooked soybeans provides 18.5% of the RDI, whereas the same quantity of immature soybeans — known as edamame — offers around 27.6%
Calcium Rich Foods: Beans, Peas, and Lentils
In addition to being rich in fiber and protein, beans and lentils are good sources of calcium. They are also rich in iron, zinc, potassium, magnesium, and folate as well as antinutrients such as phytates and lectins which help absorb the nutrients.
These foods provide essential nutrients alongside calcium, making them a valuable part of a healthy diet. It is therefore important to soak beans to stop the antinutrients from working.
The varieties providing the highest levels of calcium per cooked cup (about 175 grams) include:
In addition, diets rich in beans, peas, and lentils lower LDL (bad) cholesterol and decreases your risk of having type 2 diabetes, heart disease, and premature death.
Almonds
These tree nuts pack a powerful nutritional punch. Not only do almonds contain nearly 200 mg of the recommended daily dose of calcium. Almonds also provide 3 grams of fiber per ounce (28 grams), as well as healthy fats and protein.
In addition, they’re an excellent source of magnesium, manganese and vitamin E that help build a healthy lifestyle.
Including almonds in your diet can help maintain bone mineral density due to their high calcium content, which is essential for bone health.
Eating nuts may help lower blood pressure, body fat and other risk factors for metabolic disease. Enjoy a handful as a quick snack, but if you’re craving something a bit sweeter, try this gluten-free almond cake.
Brazil Nuts
Brazil nuts are second to almonds, providing around 6% of the RDI per 1/4 cup (35 grams) while walnuts, pistachios, hazelnuts, and macadamia nuts provide between 2–3% of the RDI for the same quantity.
For those who may not get enough calcium from dietary sources, a calcium supplement can be a practical way to meet their calcium requirements, especially for vegans and other demographics with specific dietary needs.
Eating nuts regularly may help you lose weight, lower your blood pressure, and reduce risk factors for metabolic diseases, such as type 2 diabetes and heart disease.
Seeds
Seeds and their butter are also good sources of calcium, but the amount they contain depends on the variety.
For individuals who may struggle to meet their calcium needs through a plant-based diet, vegan calcium supplements can be a viable solution.
It is important to consult a physician before starting supplementation and seek guidance from vegan plant-based dietitians for label interpretation and supplement selection.
Similar to nuts, seeds provide fiber, protein, healthy fats, vitamins, minerals, and beneficial plant compounds. Plus, they’re linked to health benefits, such as reduced inflammation, blood sugar levels, and risk factors for heart disease.
Seaweed
Next time you order sushi, order a side of calcium-rich seaweed salad. Raw wakame contains 150 milligrams of calcium per 100-gram serving, while the same amount of kelp contains 168 milligrams. If you’re buying dried seaweed, simply soak it in water until it becomes tender. Use the dehydrated veggies in soups, salads, or in standalone dishes.
Seaweed is a significant source of calcium for vegans, providing an excellent alternative to traditional dairy products.
Wakame provides around 126 mg or 12% of the RDI per cup (80 grams). You can find it in most Asian supermarkets or in sushi restaurants (4Trusted Source).
Kelp, which can be eaten raw or dried, is another popular option. One cup (80 grams) of raw kelp — which you can add to salads and main dishes — provides around 14% of the RDI. Dried kelp flakes can also be used as a seasoning.
Some seaweed may also contain heavy metals and excessively high levels of iodine which needs to be monitored when possible.
Optimizing Calcium Absorption
The role of vitamin D in calcium absorption
Vitamin D plays a crucial role in regulating blood calcium levels and is essential for calcium absorption. It acts on three main body locations to increase blood calcium levels: the intestines, bones, and kidneys.
Vitamin D supplementation may be necessary when sun exposure is insufficient, especially during the winter months or for individuals with limited sun exposure.
In addition to vitamin D, other factors can enhance calcium absorption, such as:
By understanding calcium needs and optimizing calcium absorption, vegans can maintain strong bones and teeth, support overall health, and reduce the risk of osteoporosis and fractures. Incorporating these strategies into your daily routine can help ensure you get sufficient calcium and make the most of your vegan diet.
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