Calcium Rich Plant-Based Foods

If you have just switched to a plant-based diet or you are thinking of giving up animal products, you may be wondering ‘Where will I get my calcium from, if I’m not drinking milk or eating cheese?’.

Do I need to worry about my calcium intake?

Yes, calcium is important for building and maintaining bones. As well as other bodily functions, such as releasing hormones and clotting blood.

Your body can not produce it’s own calcium so you must get it from food or supplements. According to Craig (2009), vegans often do not consume the recommended amount of calcium.

How much calcium do I need?

Your daily calcium needs change throughout your life.

**women 51-70 years need a bit extra calcium at 1200 mg/day

What plant-based foods contain calcium?

Did You Know?

While 99% of your calcium is stored in your bones for structure, the most critical 1% is found in your blood and soft tissues. This tiny 1% is responsible for:

• Keeping your heart beating in a steady rhythm.

• Allowing your nerves to send signals to your brain.

• Enabling your muscles to contract so you can move.

Your body is so protective of that 1% that it will never let blood calcium levels drop. If you aren’t absorbing enough calcium from your plant-based meals, your body will "withdraw" calcium from your bone bank to keep your heart and nerves running.

Takeaway

Calcium is an important mineral that you can get through food, even on a plant-based diet. Try to consume 2-3 servings of plant-based calcium rich foods each day.

References:

Craig W. J. (2009). Health effects of vegan diets. The American journal of clinical nutrition, 89(5), 1627S–1633S. https://doi.org/10.3945/ajcn.2009.26736N