Best Vegan Calcium Sources

Calcium is an essential mineral that plays a vital role in many bodily functions, including bone health, muscle function, and nerve transmission. The recommended daily intake of calcium is 1,000 mg for adults aged 19-50 and 1,200 mg for adults aged 51 and older.

For vegans, who do not consume dairy products or other animal-derived foods, getting enough calcium can be a challenge. However, there are many plant-based foods that are good sources of calcium.

The following are some of the best vegan calcium sources:

* Leafy green vegetables: Leafy green vegetables such as kale, spinach, and collard greens are excellent sources of calcium. One cup of cooked kale contains approximately 100 mg of calcium.
* Tofu: Tofu is a soybean-based food that is a good source of protein and calcium. One cup of firm tofu contains approximately 200 mg of calcium.
* Tempeh: Tempeh is another soybean-based food that is a good source of calcium. One cup of tempeh contains approximately 150 mg of calcium.
* Edamame: Edamame are immature soybeans that are a good source of protein, fiber, and calcium. One cup of cooked edamame contains approximately 120 mg of calcium.
* Fortified plant-based milk: Many plant-based milks, such as almond milk, soy milk, and oat milk, are fortified with calcium. One cup of fortified plant-based milk typically contains between 300 and 500 mg of calcium.
* Calcium-set tofu: Calcium-set tofu is a type of tofu that is made with calcium sulfate. This type of tofu has a firmer texture than regular tofu and is a good source of calcium. One cup of calcium-set tofu contains approximately 800 mg of calcium.
* Chia seeds: Chia seeds are a good source of fiber, protein, and calcium. One ounce of chia seeds contains approximately 175 mg of calcium.
* Tahini: Tahini is a sesame seed paste that is a good source of calcium. One tablespoon of tahini contains approximately 120 mg of calcium.

It is important to note that some plant-based foods contain oxalates, which can bind to calcium and prevent its absorption. Foods that are high in oxalates include spinach, rhubarb, and beets. If you are eating a lot of oxalate-rich foods, you may need to consume more calcium to ensure that you are getting enough.

If you are vegan and are concerned about getting enough calcium, talk to your doctor. They can help you create a meal plan that meets your nutritional needs.