The Best Vegan Calcium Sources For Optimal Health

Vegans all over the world are always making small changes to their food to make sure they’re getting enough micro nuts and essential nutrients. Boosting your calcium and vitamin D3 has been proven to give you more energy, make you feel better, and make it easier for you to recover from exercise.

If you’re a first-time vegan, you might think that following a healthy lifestyle will help you lose weight and boost your mood, but you might forget to include green leafy veggies or tofu in your diet.

They might start to feel worn out, unmotivated, and need help to concentrate on their day-to-day activities. Raising their calcium levels, amongst other things, is the best way to get your Vegan diet going again.

Let’s take a look at all the calcium sources you can use while on the Vegan diet.

Best Sources Of Calcium For Vegans

Soy

Soybeans are a superfood for vegans because they’re packed with calcium. You can make them in different ways, like tofu, noodles, nuggets, milk, patties, steaks, and more. They’re great for the whole family!

A 100g piece of tofu gives you 350mg of calcium, which is about 30% to 40% of what you need each day.

Legumes

This is why it’s so important to eat a lot of legumes – black and white beans alone can give you around 29% of your daily calcium intake and 13% respectively.

You can use them in various ways – like in a curry, salads, or even chili dishes. Plus, they’re a great source of protein and iron!

Darker leafy greens

It’s safe to say that kale and spinach are two of the most essential Vegan ingredients because they’re packed with vitamins, minerals, and fibers, which help keep your gut healthy and your hormones in balance.

If you want to get 170 mg of calcium in one cup of kale, why not add a bit of this dark leafy vegetables goodness to your next salad?

Orange Juice

If you want to get your body’s calcium fix, a glass of orange juice is the way to go. It’s easier to absorb than anything else on the market, and it’ll give you around 350 mg. You can grab a glass of orange juice when you wake up in the morning, and it’ll give you that boost of energy and enthusiasm for the day ahead.

Almonds

Almond milk is a big hit with the Vegan crowd and it’s a must-eat when you’re on the go. Almond milk is a great way to get your daily calcium needs up to 37% of your daily value in just one cup. Plus, it’s packed with Vitamin E, potassium, and magnesium.

Sesame seeds and Chia seeds

A scoop of Sesame seeds or Chia seeds (about 30g) will give you around 200mg of calcium and 190mg of calcium, which will help you reach your daily calcium goal. Sesame seeds are perfect for people who are active and like to snack instead of having a big meal.

These seeds can be added to salads, breakfast cereals, smoothies, lemonades, and yogurt, or mixed into breads, cookies, pies, chapatis, etc. If you want to stay on track with your chia seeds, you can put a Tbsp in a water bottle and take it to work with you. Keep adding water to the bottle and drink it regularly to keep your energy up and avoid cravings.

Breads – Naans, Pitas, Browns

We Indians are crazy about our bread! That’s why it’s a big part of the Indian Vegan diet today. A naan can provide you with 80-100mg of calcium, and a slice of white wheat bread can give you 40mg of calcium right away!

If you’re an Indian vegan, you know how much you love avocado on toast! Start your day off right with this awesome activity!

Figs

All you need is a few figs and you’ll have 250 mg of calcium in your system. You can soak the figs overnight to make them easier to digest, and you can make them into smoothies to get the micronutrients you need faster.

Sunshine and exercise

The coolest thing about being out in the sun is that it helps your body’s natural way of taking in calcium. Our bodies love to be active and out in the sunshine. That’s why vegans love to go for hikes, go for walks, go for swims, and do yoga in the mornings.

If you want your calcium levels to go up, you need to make sure you’re spending enough time outside.

Supplementation for Calcium and D3

If you want to keep your vitamin levels up, you need to make sure you’re getting enough D3, calcium, etc. If you’re looking for a vegan supplement, you can find brands that use algae to extract calcium and lichen to extract D3, giving you a very bioavailable and easy-to-absorb solution.

If you’re having trouble figuring out which provider to go with, Vegan community members can help you find the right brands for you.

Broccoli rabe

Broccoli has a bitter cousin called broccoli rabe and it’s packed with calcium – 100 mg per cup! If you’re looking for a way to make this delicious vegetable taste even better, there are lots of recipes out there that will make it taste even better.

Conclusion

If you’re starting to feel sore or weak after eating vegan, it’s time to make sure you’re getting enough vitamin D3 and calcium. If you’re on a vegan diet, you can increase your calcium intake by taking in some of the natural sources of calcium.

If you want to live a happy and healthy vegan life, you can get the best calcium from plants and legumes. You can also add plant-based vitamins to your diet for extra energy. That way, you’ll be able to go about your day with a smile!