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Vegan Calcium Sources (PLUS, Meal Plan)

Calcium Food Sources | Daily Meal Plan | Is Calcium Carbonate Vegan?

If you are a vegan, you pay extra attention to everything you eat and drink, including the supplements you take.

You also know that calcium is a critical element to keeping (or rebuilding) healthy bones. But, for hundreds of years, the most popular sources of calcium were cow’s milk (or goat’s milk) and other dairy products like cheese and yogurt. And those aren’t sources you will accept.

A balanced vegan diet will ensure you receive your recommended daily allowance. But more than just the total calcium you consume is important. Absorption is vital too.

Some foods, such as spinach, contain a high amount of calcium but is bound to a substance called oxalate and that inhibits calcium absorption. While the pros outweigh the cons when it comes to spinach and health, you can still replace spinach with low-oxalate vegetables such as cabbage and kale. These options will do more for your bone health.

As a vegan, you really do have many sources and options of calcium containing foods.

vegan calcium sources - okra

In the “edible list” you will find:

  • Black eyed peas
  • Sesame seeds
  • Kale
  • Turnip greens
  • Seaweed (like wakame)
  • White beans
  • Firm tofu
  • Okra

For something to drink:

  • Organic soy milk
  • Almond milk
  • Cashew milk
  • Blackstrap molasses
  • Fortified orange juice.

All of these provide your body with healthy amounts of calcium. So let’s break them down and see just how much calcium you get with each…

Calcium Food Sources

Let’s look at a simple chart(1) of some of the top rich calcium sources you can add to your food plan.  Ensure you get the calcium you need in the most vegan-friendly form.

Calcium Content of Selected Vegan Foods
Blackstrap molasses, 2 tbsp. 400 mg
Collard greens, cooked, 1 cup 357 mg
Other plant milks, calcium-fortified, 8 ounces 300-500 mg
Tofu, processed with calcium sulfate, 4 ounces 200-420 mg
Calcium-fortified orange juice, 8 ounces 350 mg
Soy or rice milk, calcium-fortified, plain, 8 ounces 200-300 mg
Commercial soy yogurt, plain, 6 ounces 300 mg
Turnip greens, cooked, 1 cup 249 mg
Tofu, processed with nigari, 4 ounces 130-400 mg
Tempeh, 1 cup 184 mg
Kale, cooked, 1 cup 179 mg
Soybeans, cooked, 1 cup 175 mg
Bok choy, cooked, 1 cup 158 mg
Mustard greens, cooked, 1 cup 152 mg
Okra, cooked, 1 cup 135 mg
Tahini, 2 tbsp. 128 mg
Navy beans, cooked, 1 cup 126 mg
Almond butter, 2 tbsp. 111 mg
Almonds, whole, 1/4 cup 94 mg
Broccoli, cooked, 1 cup 62 mg

* Soy: There has been some confusion about soy and its effects on health. To clear up that confusion go to, “5 Myths About Soy You Probably Still Believe“.

* Calcium Fortified: Unfortunately, you can’t rely upon juices and milks fortified with calcium. Here’s why

In addition to these calcium containing foods, it’s also important to reach your nutrient requirements for other bone healthy vitamins and minerals such as magnesium, vitamin D3, K2, C and adequate protein intake. Following a balanced, whole food diet is a great way to ensure your body is getting the basics. To make up for the shortfall, you can supplement with a clinically supported, multi-nutrient bone supplement.

Daily Meal Plan

Stuck for a daily meal plan?Vegan calcium sources

Here’s a simple one you can use (or adjust with the ingredients above) for you own personal plan:

Breakfast:

Make two servings of oatmeal in 1 cup of almond milk. Top with fresh fruit and a teaspoon of chia seeds. (Chia seeds contain 177 mg of calcium per one ounce!)

Lunch:

Make a delicious roasted beet and kale salad. Top with chopped almonds, sesame, pumpkin and sunflower seeds. For the dressing: mix together two parts olive oil to one part freshly squeezed lemon juice (with salt and pepper to taste).

Dinner:

Roast sweet potatoes in the oven and stuff with navy beans and sauteed mustard greens.

Snack:

Spread two tablespoons of tahini onto two rice cakes.

Want more recipes with full ingredients list and directions? Download our Free Recipes for Stronger Bones Ebook, which contains plant-based, vegan and gluten-free recipes.

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Next Step

Is Calcium Carbonate Vegan?

Vegans do not eat animals or products that come from animals. So, the question you probably have is this: is calcium carbonate vegan?

We have a better question: Would you rather eat rocks or plants?

If you take calcium supplements right now, check the label. The calcium used is most likely calcium carbonate. That comes from limestone or some other such rock.

AlgaeCal Plus is the most effective plant-based calcium product you can use. Three separate clinical trials clearly demonstrate that the calcium (plus more than 70 additional essential elements) you find in AlgaeCal Plus is more body-friendly than any rock-based calcium supplement. It also doesn’t include the long list of side effects from rock-based calcium supplements (like nausea, constipation, and bloating to name a few).

AlgaeCal Plus is a natural, whole foods solution to your health – it even increases bone density!

Take a look at AlgaeCal Plus now.


Source:

  1. vrg.org/nutrition/calcium.php