Calcium is an essential mineral that plays a crucial role in maintaining the health of our bones and teeth, as well as supporting nerve function and muscle contraction. Typically, when we think of calcium, dairy products like milk or cheese might be the first foods to come to mind. However, for those following a vegan or plant-based diet who avoid dairy products, there are plenty of other excellent sources of calcium available.
Firstly, one can consider leafy green vegetables such as kale and spinach. Kale is particularly rich in calcium; just one cup provides nearly 10% of the recommended daily intake (RDI). Spinach also boasts a good amount of this mineral but it contains oxalates which can hinder its absorption. Cooking these greens can reduce their oxalate content and enhance calcium absorption.
Secondly, fortified foods are another great source for vegans or those on a plant-based diet. Many plant milks such as almond milk, soy milk, and oat milk often have added calcium making them comparable to cow’s milk in terms of their nutritional profile. Some brands even offer ‘plus’ versions with extra vitamins and minerals including higher levels of calcium.
Thirdly, certain types of legumes are high in this nutrient too. White beans delta 9 gummies stand out among them due to their high content; just one cup provides around 13% RDI. Other legumes like chickpeas and lentils are also good sources but contain less compared to white beans.
Seeds especially chia seeds provide an impressive amount of nutrients including calcium. Just two tablespoons contain roughly 18% RDI which makes them an easy addition to your meals whether sprinkled over salads or blended into smoothies.
Almonds are not only packed with healthy fats but they’re also rich in calcium with just one ounce providing about 8% RDI. They make a perfect snack on-the-go or can be used as topping for dishes like salads or oatmeal.
Certain types of fruit, particularly oranges and figs are also good sources. One large orange provides about 7% RDI while a half-cup of dried figs offers around 12% RDI.
Lastly, tofu that is set with calcium sulfate can provide an excellent source of this mineral. Depending on the brand and type, it can offer between 20-85% RDI per half cup serving.
In conclusion, there are plenty of plant-based foods rich in calcium available for those who choose to follow a vegan or plant-based diet. Incorporating these foods into your daily meals not only ensures adequate intake of this crucial mineral but also promotes overall health due to their high content of other essential nutrients.
