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Can I get enough calcium from a vegan diet?

Wondering if a vegan diet can provide enough calcium for your bone health? You're in the right place! In this short answer, we'll explore how it's entirely possible to meet your calcium needs on a well-balanced vegan diet.


Discover a range of calcium-rich plant-based foods that can support your bone health and ensure you're getting enough of this vital mineral.


Embrace the benefits of a vegan lifestyle while taking care of your bones with these essential insights!


  • Leafy Green Vegetables: Kale, collard greens, bok choy, broccoli, and spinach are excellent sources of calcium. Including these nutrient-dense greens in your meals can contribute to your daily calcium intake.

  • Fortified Plant Milks: Many plant-based milks like soy milk, almond milk, and oat milk are fortified with calcium to match the levels found in dairy milk. Always check the nutrition labels to ensure adequate calcium content.

  • Tofu and Tempeh: These soy-based products can be rich sources of calcium, especially when they are prepared with calcium salts during the manufacturing process.

  • Fortified Foods: In addition to plant milks, other fortified foods like fortified orange juice, cereals, and certain plant-based yogurts can contribute to your calcium intake.

  • Nuts and Seeds: Almonds, chia seeds, sesame seeds, and tahini are calcium-rich options that can be incorporated into various dishes or consumed as snacks.

  • Beans and Legumes: Certain beans like chickpeas, black-eyed peas, and navy beans contain calcium. Lentils are also a source of calcium and can be included in soups, stews, and salads.

  • Seaweed: Certain varieties of seaweed, such as wakame, are rich in calcium and can be incorporated into your diet to boost your calcium intake.


Optimize calcium absorption by pairing calcium-rich foods with vitamin D sources like fortified plant milks and sunlight exposure. Additionally, consider foods low in oxalates and phytates, such as spinach, swiss chard, and almonds, to enhance calcium absorption.


With these essential insights, you can confidently embrace a vegan lifestyle while ensuring your bones remain strong and healthy.


References:


Calcium in the Vegan Diet by Reed Mangels, PhD, RD. From Simply Vegan 5th Edition updated August, 2018. https://www.vrg.org/nutrition/calcium.php



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