Best Vegan Sources Of Calcium Foods


vegan sources of calcium

Vegan sources of calcium plays an important role in the functioning of your body. It is well-known for its ability to help you build and maintain your bone mass and density. However, this mineral is also required for muscle contraction, blood pressure regulation, nerve transmission, and blood clotting. 

The Reference Daily Intake (RDI) for adults is 1,000 milligrammes (mg) per day. This increases to 1,200 mg for those over 50, and to 1,300 mg for children between the ages of 4 and 18.

Soybean Products

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Soybeans contain a high concentration of calcium by nature. In one cup (175 grams) of cooked soybeans, 18.5 percent of the Recommended Daily vegan sources of calcium are provided, whereas the same amount of immature soybeans, known as edamame, provides approximately 27.6 percent (4Trusted Source).

Similarly, foods derived from soybeans, such as tofu, tempeh, and natto, are high in this mineral as well. Tofu made with calcium phosphate contains 350 mg of calcium phosphate per 3.5 ounces of tofu (100 grams).

Tempeh and natto, which are made from fermented soybeans, are also good sources of protein. One 3.5-ounce (100-gram) serving of tempeh provides approximately 11 percent of the RDI, whereas one serving of natto provides approximately twice that amount.

Beans, Peas, And Lentils

Additionally, beans and lentils provide a good vegan sources of calcium in addition to being high in fibre and protein.

Furthermore, beans and lentils tend to be high in other nutrients, such as iron, zinc, potassium, magnesium, and folate, as well as other plant-based proteins. The downside of this is that they contain antinutrients such as phytates and lectins, which can interfere with your body’s ability to absorb other nutrients (5Trusted Source). a Reliable Source

Preparing beans and lentils for consumption by soaking, sprouting, and fermenting them can reduce antinutrient levels, making them more absorbable.

Types Of Nuts

A box filled with different types of food

All nuts contain trace amounts of calcium, but almonds are particularly abundant, providing 97 mg per 1/4 cup (35 grammes), or approximately 10% of the recommended daily intake (RDI) (4Trusted Source).

Brazil nuts are second only to almonds in terms of nutritional value, providing approximately 6 percent of the RDI per 1/4 cup (35 grammes), whereas walnuts, pistachios, hazelnuts, and macadamia nuts provide between 2–3 percent of the RDI per 1/4 cup (35 grams).

Seeds

However, the amount of vegan sources of calcium in seeds and their butter varies depending on the type of seed and butter used.

Tahini, a sesame seed butter, has the highest concentration, providing 130 mg per 2 tablespoons (30 mL) — or 13 percent of the recommended daily allowance. Compared to this, the same quantity (20 grams) of sesame seeds only provides 2 percent of the recommended daily intake (RDI).

Conclusion

A healthy vegan sources of calcium intake is essential for the maintenance of your bones and muscles, as well as the health of your circulatory and nervous systems. Despite this, many people, including vegans, do not consume enough of this nutrient.

Dairy products are frequently regarded as the only source of this mineral. However, it can be found in a wide variety of plant foods, ranging from grains and legumes to fruits, vegetables, nuts, and seeds, among other things. It can even be found in seaweed and blackstrap molasses, among other things.

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