Calcium is a mineral that plays a crucial role in maintaining bone and tooth health in our bodies. When we think about calcium, milk from an animal comes to mind, which is undoubtedly an excellent source of calcium. Many plant-based sources can fulfil your daily dose of calcium. If you are on a vegan diet, planning a diet with a recommended daily dose of calcium may seem difficult.
Persons between the ages of 19 to 50 require 1000mg of calcium, and those above 50 require 1200mg of calcium daily. Calcium from plant sources may prove to be more beneficial than animal sources because animal sources tend to leach calcium from your bones. To fulfil your daily calcium requirements, you need to eat the proper amount of fruits, vegetables, and other plant sources. Below, we have made a list of different foods that will help you get the daily recommended dose of calcium.
Figs
Dried Figs are an excellent source of plant calcium, and 2 figs contain 65mg of calcium. Figs are healthy, sweet and natural sweaters, which can replace refined sugars.
Chia Seeds
2 tablespoons of chia seeds have 179mg of calcium. To supplement your daily calcium requirements, you can add Chia seeds into your smoothies or milkshakes.
Soybeans
Products made from soybeans are an excellent source of calcium. 100 grams of Tofu (a product made from soy) have 350mg of calcium. Other products made from soy include soy milk, Soy sauce, Miso and tempeh.
Kale
Kale is a rich source of calcium, and you will be surprised to know that 1 serving of kale has more calcium than milk. 2 cups of finely chopped raw kale have 180mg of calcium.
Bok Choy
Also known as Chinese cabbage or white cabbage has 105mg of calcium per 100grams. Bok Choy is also packed with vitamin A and C.
Sesame seeds
1 tablespoon of sesame seeds has 85mg of calcium, which can help you fulfil your daily calcium requirements. You can use them in your salads, smoothies or bake them with your bread.
Broccoli
Broccoli is considered one of the healthiest vegetables, and 100 grams of raw broccoli has 46mg of calcium.
Sweet Potato
One large sweet potatoes have 68mg of calcium, and it is also a rich source of Vitamin A, c and Potassium.
Oranges
Oranges are considered the best calcium source among the other fruits. One orange has 55 mg of calcium.
Almonds
Almonds are a rich source of calcium once compared with other nuts. Only a cup of almonds has 385mg of calcium, but on the other hand, it also has 800 calories. So once you are consuming almonds for calcium sources, you should keep an eye on your daily calorie intake.
The Takeaway
Calcium is an essential mineral for our bones, teeth and muscles. Dairy products are often considered the best source of calcium, but on a vegan diet, one can have a complete daily dose of calcium by using balanced fruit, seeds, and vegetables. If you are looking for a place to buy quality plant-based calcium foods to make your day unforgettable, then don't worry. We got you covered! We at KODGAV source the best quality plant-based foods from trusted suppliers, and we make sure that only the best quality product reaches our customer's doorstep. So get in touch today with us, and one of our experts will get back to you with complete information.