Calcium is an important mineral required by our body to maintain the proper health of our bones. It is sold as a supplement, but it is possible to ensure proper calcium availability from our diet itself. Planning a diet ensuring enough calcium intake for people following plant based diet plans can seem harder. This is because many people get calcium from dairy products, and people following a vegan or plant-based food plans do not consume any animal products. The truth is that you may not need to take supplements or drink milk to ensure proper calcium intake.
Calcium obtained from plant-based foods can be even better than that obtained from milk or other animal products. While following plant-based diet plans, you just need to eat enough vegetables, fruits, and other plant-based foods that contain calcium.
Plant-Based Calcium Sources
There are numerous plant-based sources of calcium that can help you achieve your goal of ensuring proper calcium intake to ultimately reach the daily recommended level of calcium. Some of these are discussed below.
Dried figs are a sweet calcium-rich snack. Just two figs can provide you with 65 mg of calcium. You can also use figs as a healthy alternative to refined sugars as these are naturally sweet.
Popular by the name Chinese cabbage or white cabbage, 100 grams of Bok choy contains 105 mg of calcium. Bok choy is also a good source of vitamin C and vitamin A and a single cup of bok choy can provide about two-thirds of the recommended daily allowance (RDA) of vitamin C and more than 100% of the RDA of vitamin A.
About 55 mg of calcium is present in orange and it is one of the most calcium-rich fruits that you can include in your plant-based diet. You may also go for the calcium-fortified orange juice available in grocery stores to have an extra boost of calcium.
As per the experts, kale has more calcium per serving than milk and can be a great source of calcium to be included in plant-based food plans. Kale can also help fight against inflammation, heart diseases, and cancer.
Broccoli is yet another healthy plant-based food that can be consumed to ensure proper calcium intake. 46 mg of calcium is present in 100 grams of uncooked broccoli, while the same amount of cooked broccoli contains 40 mg of calcium.