Where Do Vegans Get Their Calcium?
Written By: Rachel Thomas.
Calcium is pretty darn important for all living organisms, including humans. It is actually one of the most abundant minerals found in the body among many others and is vital for the maintenance of excellent health.
But why do we need calcium?
There are many reasons as to why consuming calcium is proven beneficial for our bodies. Two of the main reasons are:
Muscle Contraction.
I didn’t know this either!
Calcium is needed by the body for decent muscle contraction.
And incase you’re unsure as to why we need good muscle contraction, here’s why:
Nearly all body movement is the result of muscle contraction.
It fulfils some other body functions such as joint stability, posture and heat protection.
When a muscle is stimulated, it actually releases calcium, which helps the protein in the muscle to contract. The protein that is released is then pumped back into the muscle, resulting in muscle relaxation.
2. Bone Health.
Our bones contain a good amount of calcium helping to keep them firm and solid. A regular consumption of calcium ensures a steady strengthening of bones until the age of around 20-25 years.
After 25(ish), the bone density starts to decline due to the normal process of aging. But if you’re consuming a good amount of calcium before this age, the speed of the decline may be significantly slower!
How much calcium do we need?
The daily required amount if calcium varies between men and women and their age groups.
For adults aged 19 to 50 years and men aged 51 to 70 years, the daily calcium recommended intake is 1000mg
For women aged over 51 years and men over 70 years old, the daily calcium intake should be 1200mg
Do vegans get enough calcium?
The Academy of Nutrition and Dietetics state that the calcium intakes of vegans vary widely and sometimes fall under the recommendation. They continue by saying that small amounts of absorption from high-oxalate vegetables such as spinach and beet-greens may be as low as 5% and therefore cannot be regarded as good sources of calcium, even though they have a high calcium content.
Regular consumption of good calcium sources will get help to get enough calcium.
The good thing is that there are lots of different vegan sources of calcium that you can add into your diet. Some or most that you probably already eat!
So what good sources of calcium can vegans consume?
Vegan sources of calcium:
Blackstrap Molasses
I’m not sure blackstrap molases is well known with everybody so for those who are unsure of the product; it is a natural sweetener deprived from the refining process of sugar cane.
With only 2 tablespoons of the natural sweetener, there is 120-400mg of calcium.
It’s also great for other vitamins such as iron, magnesium and vitamin B6.
Calcium-Fortified Milk alternatives
While dairy-free milks don’t initially come packed with calcium, some milk alternatives are fortified.
It seems that almond milk (fortified with calcium) has the higher content of calcium with around 450mg of calcium per cup.
Calcium-fortified milk alternatives normally range between 200-500mg of calcium per cup.
Make sure to look out for ‘calcium fortified’ though as like mentioned before, they don’t all have a high calcium content.
Tofu, processed with calcium sulphate
Who would have thought that there are different ways to make tofu?!
Well, one of them is made with calcium sulphate. The most widely used coagulant for tofu.
It is chosen as the ‘curdling’ agent as it doesn’t mask the taste of soybeans, allowing tofu producers to highlight the flavours of the soybeans.
4 ounces of this tofu provides 200-430mg of calcium.
Tofu, processed with nigari
Yes - another type of tofu.
Nigari tofu is made by curdling soy milk with brine (nigari).
It is a thickening agent commonly used in tofu production in China, which can thicken protein solutions into gels. Tofu made with nigari results in a strong hardness and elasticity.
This type of tofu provides around 130-400mg per 4 ounces.
Read the label on tofu packaging to see if it is processed with calcium sulfate or nigari.
Broccoli, cooked
We all know broccoli and how readily available it is but did you know that one cup of the green vegetable provides 60mg of calcium?!
I didn’t either!
Broccoli is an easy calcium source to add into your day to day diet as it is usually cheap and very snackable.
Calcium fortified orange juice
Who doesn’t love juice?!
I definitely love the stuff!
But enough of my love for juice, did you know that you can buy calcium-fortified orange juice?
Just 8 ounces of the orange juice contains 350mg of calcium.
Orange juice is also high in other important nutrients such as vitamin C, folate and potassium.
Kale, cooked
Fun fact: kale is actually one of the most nutrient-dense foods in the world!
It’s packed with lots of the good stuff!
Not only does it provide iron and magnesium and other nutritious goodness but it’s also very high in vitamin A and C.
But focusing on calcium - one cup of cooked kale contains 177mg.
Almond Butter
Okay - so I am a huuuuuuge nut butter lover so finding out the almond butter (and almonds in general) have a good calcium content, I was extremely pleased.
Two tablespoons of delicious almond butter provides you with a good 111mg of calcium.
So there are actually quite a lot of options for vegans to get their calcium intake. Especially if you’re a food lover - like me!
There are also vegan calcium supplements if you think you’re not getting the required amount through food sources.
Resources:
https://training.seer.cancer.gov/anatomy/muscular/ Centre of Excellence