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Top 10 Delicious Vegan Foods With Calcium

Do you eat a plant-based diet?

If so, your bone health may be suffering.

Vegan diets have been gaining in popularity over the last few years due to the environmental and health related concerns associated with meat consumption.

Unfortunately, however, there are many important nutrients that are much more difficult to obtain on a vegan diet.

This includes b vitamins, iron, essential fatty acids, and the important bone health mineral calcium.

Calcium

Adequate dietary calcium intake is of upmost importance for bone health and overall well-being. Calcium is required for the maintenance of healthy bones and teeth. Calcium is also essential for proper functioning of the muscles, heart, and nervous system.

The average daily intake of calcium for adults is around one thousand milligrams per day.

Generally, calcium can be relatively easy to obtain from dairy sources such as milk, cream, cheese, and yogurt.

However, for those who do not eat dairy, adequate calcium consumption can be a real issue.

Whether you are allergic to dairy or abstain from eating it for ethical or health reasons, it is very important to be mindful of plant-based sources of this valuable mineral.

That is why we are sharing the top ten vegan sources of calcium:

Collard Greens

One cup of cooked collard greens provides around 270 milligrams of calcium. This comes out to almost one-fourth of the total daily recommended intake. Collard greens are also rich in vitamin A which has many benefits including eye health. Many families enjoy cooking collard greens can be steamed, sauteed, or added to soups and stews.

Kale

One cup of raw kale can provides the body with up to 100 milligrams of calcium. While low in calories, kale is incredibly rich in nutrition. Kale contains vitamin C, vitamin A, vitamin K, and valuable dietary fiber. This popular superfood is a great addition to the family menu.

Broccoli

Broccoli is another amazing plant-based source of calcium. Just two cups of raw broccoli provides around 85 milligrams of dietary calcium. Research has also shown potential for broccoli and other cruciferous veggies to lower the risk of  developing specific cancers such as colon cancer.

Bok Choy

One cup of raw, shredded bok choy provides approximately 75 milligrams of calcium. This food is also known as Chinese cabbage. Bok choy is loaded with vitamin A, vitamin C, and potassium. This veggie is commonly added to stir-frys and soups.

Figs 

One serving of figs also provides around 120 milligrams of calcium. Figs are also a great source of magnesium, fiber, and potassium. Magnesium is another mineral that is essential fr the health of the bones, heart, muscles, and nervous system. Most people are low in magnesium so figs are a great addition to anyone's diet!

White Beans

One serving of white beans provides nearly 65 milligrams of calcium. White beans are full of fiber, iron, potassium, and protein. The food also contains prebiotic fiber to feed the healthy gut flora and improve regularity of bowel movements.

Almonds

A one ounce serving of almonds provides 75 milligrams of calcium. This serving is equal to approximately 23 whole almonds. This nut is excellent for bone health and provides vitamin E, potassium, healthy fats, and protein. Almonds are best consumed either sprouted or roasted to deactivate certain anti-nutrients such as lectins and phytates which inhibit mineral absorption.

Okra 

Okra provides close to 80 milligrams of calcium in one serving. This often maligned veggie also has a number of other nutrients including vitamin B6, folate, and fiber. Although notoriously disliked, okra can be quite delicious. It can be eaten in a variety of ways including roasted, grilled, sautéed, and added to soups and stews.

Oranges 

One large orange provides nearly 75 milligrams of calcium. Oranges are great for boosting the immune system. The food is rich in vitamin C and anti-oxidants and relatively low in calories.

Oats

1 cup of oats can easily yield over 100 mg of calcium. This is about 10% of the daily recommended value. Additionally, oats are also a great source of fiber. The insoluble fiber found in oats can help move food along the digestive system and feed the beneficial probiotics in the large intestine.

Food is Not Enough

While it certainly is very important to eat a bone building nutrients from food such as those mentioned above, it can actually be really hard to make sure you get all of the necessary nutrition for optimal bone health from just food alone.

This is why supplementation with key nutrients is so important for bone health.

Dr. Charles Price developed the Silical System formula specifically to provide the body with the most important vitamins and minerals for maintaining strong and healthy bones.

If you want to experience the benefits of better bone health, then pick up your Silical System today!

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