Hot topics around the vegan diet generally revolve around nutritional value and where/how vegans source the required healthy nutrition on a plant based diet. In this post, we’re going to explore calcium and list our 5 top calcium rich foods.
Calcium is a mineral that is required by our bodies to form strong teeth and bones. It is also used by our nerves, muscles and in blood clotting. When calcium levels are low in our bodies, the calcium is drawn from our bones. Low levels of calcium (and other factors such as Vitamin D and exercise) has been associated with osteoporosis.
The RDI (recommended daily intake) of calcium changes based on gender and age, as the body requires different levels of calcium during different stages of our lives. Certain other milestones, such as pregnancy and menopause, also affects the levels of calcium we require. On average, the RDI of calcium for adults is 1,000 mg per day.
1. Soy Milk
One serve of original Vitasoy soy milk contains 300mg of calcium. That’s almost one third of the RDI for an adult and it tastes great as well! You can have it as is or add it to your favourite coffee. You can also find fortified soy milks that have even more calcium added to it, bumping your intake up to 400mg or 500mg (depending on the brand) per serve.
100g of chickpeas contains 105mg of calcium. Recipes for hummus call for 1 can of chickpeas, which is around 400g or almost half of your RDI. Additionally, most hummus recipes also call for tahini which has an extra 63.9mg of calcium per tablespoon.
Not only does kale have 150mg of calcium per 100g but it also has more Vitamin C than an orange! Generally 1 serving of kale is considered 3 cups worth or 3 x 67g of kale which gives more than 300mg of calcium per serve.
A bit of a love hate with most people, the humble tofu has a huge 350mg of calcium per 100g. It can be used in a variety of different cuisines and can be found in a number of different forms, making it a truly versatile calcium alternative to dairy products.
These nuts have 264mg of calcium per 100g. Although also found in milk form, the process of milking the almond removes its calcium properties, so if you’re turning to almond as a calcium source, remember to stick to the original nuts rather than the milk.
What is your favourite source of calcium? Tell us below!