Vegan-friendly sources of calcium:
Calcium is a crucial mineral that plays a vital role in maintaining good health. Its benefits include strengthening bones, promoting dental health, regulating heart rhythms, and facilitating muscle contraction. If the body does not get enough calcium, it can lead to hypocalcemia, which can cause symptoms such as confusion, muscle spasms, cramps, numbness in the hands, feet, and face, and weakened bones. While dairy products like milk, yogurt, and cheese are excellent sources of calcium, there are also several vegan alternatives available to treat calcium deficiency.
Soy milk
Undoubtedly, dairy products are excellent sources of calcium. However, for people who do not consume milk or follow a vegan diet, there are alternative options available. Soy milk and almond milk are both fortified with calcium, making them suitable choices for individuals seeking non-dairy sources of this essential mineral.
Green leafy vegetables
Green leafy vegetables such as spinach, kale, Bok choy, and collard greens are exceptional sources of calcium. They offer a highly absorbable form of calcium that can help support strong bones and dental health. Additionally, they contain a wealth of other essential vitamins and nutrients, including vitamin A, vitamin K, vitamin E, vitamin C, beta-carotene, folate, and vitamins B1, B2, B3, B5, and B6. The combination of calcium and these beneficial vitamins and nutrients make green leafy vegetables a highly valuable addition to any healthy diet.
Beans and pulses
For those seeking vegan-friendly sources of calcium, beans, and pulses are an excellent option. Not only do they provide this essential mineral, but they also offer fiber and protein, which can aid digestion and increase energy levels. Adding beans and pulses to your diet can be a simple and effective way to support overall health and well-being.
Tofu
Tofu is an excellent source of calcium, especially calcium-set tofu, which contains 350 mg of calcium per serving. Traditional tofu also provides a good amount of calcium, with 176 mg per 100 g. Made from soybeans, tofu is a vegan-friendly food that is also rich in fiber, vitamins, and minerals. Additionally, it is a great source of protein, making it a nutritious and versatile addition to any meal.
Nuts
Nuts are delicious and nutritious snacks that offer several health benefits, including a small but significant amount of calcium. Almonds, in particular, are an excellent source of calcium, providing 97 mg per 1/4 cup (35 grams). Brazil nuts are another great option, providing 6% of the Recommended Dietary Intake (RDI) per 35 grams. Along with calcium, nuts are also rich in fiber, healthy fats, and protein, making them an ideal snack for anyone seeking to improve their overall health and well-being.