40 Plant-Based sources of Calcium | Calcium & Vegan diet | Foodomania

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40 top Plant-Based sources of Calcium

Aug 01, 2019     no comment.
40 natural ways to get enough Calcium on a plant-based diet!
Foodomania - Plant-Based Vegan Sources of Calcium

Whenever we think of bones the mineral that comes to our mind is calcium. We’ve been told since childhood that we should be drinking lots of milk to get the much-needed calcium for growth!

Calcium not only helps in the formation of bones and teeth, but it is also important for the functioning of nerves and muscles including the heart, and also helps in clotting of blood. It is the most abundant mineral of our body making up almost 2% of our body weight. Therefore, the daily requirement of calcium is relatively higher as compared to other nutrients.

Recent studies indicate that plant-based sources of calcium are much better as compared to milk-based sources. This is because plant-based sources help in better retention of calcium in the body and are devoid of any cholesterol (which is usually produced in animals). With the rising trends of veganism, we’re now aware of better sources of calcium obtained from plant-based foods!

How much calcium do I need?

The recommended daily intake for calcium for an average person is around 1000 mg per day. are as follows. Below is a broad guideline for the amount of calcium one needs –

  • Infants 1-3 years – 700 mg / day
  • Children 4-8 years – 1000 mg / day
  • Adolescents 10-18 years – 1300 mg / day
  • Women, Men – 1000 mg / day
  • Elderly ( >50 yrs for men, >70 yrs for women) – 1300 mg / day

Meeting your daily calcium requirement is not all that hard when you read about the top food sources of calcium and see how you can fill out your numbers easily. If you’re eating a varied plant-based diet, with lots of greens, nuts, seeds, legumes, tofu, etc., you’ll be getting ample amounts.

Here are some common plant-based / vegan sources of Calcium – (a complete guide with the amount of calcium is given at the end of this post)

PULSES (LENTILS & LEGUMES)
Foodomania - Plant-Based Vegan Sources of Calcium
source: India Today

Pulses are very good sources of calcium, especially since they are consumed regularly in vegetarian diets. In particular Bengal gram, green gram, black gram, red lentils, and kidney beans provide good amounts of calcium. Soya beans and soy products are equally good sources of calcium especially for those who are lactose intolerant.

Some delicacies you may want to try with pulses: Dal Pakwan, Dal Sambar, Chana Dal Curry.

MILLETS
Foodomania - Plant-Based Vegan Sources of Calcium
source: indiamart

Ragi or Finger Millet is an excellent source of calcium. Since, cereals are generally poor in calcium, substituting even small amounts of this millet would be really helpful. Some other millets that also have higher amounts of calcium are Pearl Millet (Bajra), Sorghum (Jowar), Buckwheat etc.

Make this Finger Millet & Multi-grain porridge for a calcium-rich breakfast!

GREEN LEAFY VEGETABLES

If you love your methi ka saag, sarson ka saag, dhania / pudina ki chutney, then you are on the right track to getting the calcium in abundance. Spinach and Kale have lots of calcium. Additionally, so do drumstick leaves, pumpkin leaves, broccoli, and radish leaves.

Try these delicacies – Pudina (Mint) Chutney, Mint Coriander Chutney, Keera Kootu

NUTS AND DRY FRUITS

Adding a handful of dry fruits like black currants, dates, figs, apricots, and nuts like almonds, peanuts to your food can be a tasty way to boost the intake of calcium. These nuts and fruits are packed with nutrients and are literally powerful as snacking options, too.

Try these delicacies: Almond Butter Pasta, Granola Bites, Onion Peanut Chutney

SEEDS

Our very own sesame (til) is plenteous in calcium.  Just about 100 g of seeds provide a whopping 1450 mg of calcium – much above the daily requirement of an individual!! We also have flax seeds – which can literally be added to anything to boost our calcium intake.

Try these delicacies: Minty Sesame & Peas Pilaf, Idli Podi, Sesame-Flax Pilaf

FRUITS

The countryside guavas, gooseberry (amla), sweet limes, kiwi and oranges are all calcium-rich fruits. So, have enough of these delicious, nutritious fruits when they are in season.

LIST OF PLANT-BASED SOURCES OF CALCIUM with the Nutrition Information
SrFood SourceCalcium Amount (per 100 g)
1Basil (dried)2240 mg
2Poppy seeds1440 mg
3Rosemary (dried)1280 mg
4Cinnamon1000 mg
5Sesame seeds (til)1000 mg
6Chives800 mg
7Cloves (laung)630 mg
8Chia Seeds630 mg
9Spirulina powder460 mg
10Black Pepper440 mg
11Tahini paste425 mg
12Thyme400 mg
13Fenugreek Leaves (Methi)395 mg
14Almond Butter347 mg
15Finger Millet (Ragi)344 mg
16Almonds270 mg
17Flaxseeds (alsi)255 mg
18Soybeans240 mg
19Amaranth (Rajgira)215 mg
20Bengal Gram (chana dal)202 mg 
21Goji Berry190 mg
22Tofu170 mg
23Brazil Nuts160 mg
24Kale150 mg
25Beans (Legumes), cooked140 mg
26Hazelnuts114 mg
27Spinach leaves99 mg
28Peanuts92 mg
29Lime90 mg 
30Hemp Seeds70 mg
31Broccoli47 mg
32Green Peas25 mg
33Figs35 mg
34Cashew Nuts37 mg
35Lentils, cooked20 mg
36Molasses41 mg / tablespoon
37Oranges38 mg / orange
38Soy Milk300 mg / cup
39Almond Milk450 mg / cup
40Coconut Milk220 mg / cup

Besides the above, if you’re working out or training for physically intensive events, doctors and nutritionists also advise for calcium supplements. Now, while taking a supplement is not all that bad, you must try and get as much calcium from natural sources as possible!

Also – getting enough vitamin D enhances calcium absorption. So make sure you get that good sunlight whenever you can to make the best use of calcium! 🙂

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Sources:

Medical news, Food to live, From the grapevine, Food – NDTV, Google




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