How Do Vegans Get Calcium?
It is generally accepted that only dairy products are rich in calcium, which vegans do not eat. Does this mean that plant-based dieters are deficient in this important mineral? Not at all. There are plenty of foods available on a vegan diet that are decent sources of calcium.
A person consumes approximately 1000 mg of calcium with food, this is an approximate recommended daily allowance. At the same time, only 200 mg are absorbed by the body, and 800 mg come out naturally.
However, in vegans, due to their rejection of animal products, this intake is even less, leading to calcium deficiency.
HOW TO RECOGNIZE THE LACK OF CALCIUM IN THE BODY?
Determining calcium deficiency in the body is quite difficult. A blood test can show a normal level of a macronutrient, while the bones will be sorely lacking calcium. However, there are indirect signs that signal that the time has come to replenish calcium in the body.
The most obvious of them is chronic lethargy and fatigue. Brittle hair and nails, pale skin color and tooth decay also indicate a lack of calcium. More serious symptoms of hypocalcemia are migratory joint pain, cramps in the calves, bleeding gums and increased sensitivity of the teeth, unexplained nosebleeds and bruising on the body. In addition, if the body experiences an acute deficiency of calcium, then a person may develop an allergy or diathesis. The immune system weakens, viruses and pathogenic bacteria attack more often and successfully. And diseases become chronic.
HOW TO COMPENSATE FOR CALCIUM DEFICIENCY?
The following are some plant foods rich in calcium that are well absorbed by the body and provide better absorption of nutrients:
1. Calcium: Soy and soy products
Soy is the basis of the vegan diet. Soy milk, tofu, soy meat, and tempeh are all underrated sources of calcium. For example, a serving of boiled soybeans contains approximately 20% of the recommended daily intake. And for 100 grams of soy cheese, there are 350 mg of a macronutrient. While in a glass of soy milk – 50 mg. 100 grams of tempeh contains 111 mg of calcium. In short, soy products are an excellent source of essential minerals for vegans.
2. Calcium: Legumes
Peas, chickpeas, beans, and lentils also play a huge role in a plant-based diet. However, legumes are not only a source of protein but also calcium. The record holders for its content are:
- chickpeas and mung beans – in 100 grams, more than 190 mg
- Bean grains – 150 mg.
- shelled peas and lentils – 80 mg calcium is founded.
3. Calcium: Vegetables and leafy greens
The higher the calcium in vegetables, the greener they are. The same rule applies to leafy greens. 100 grams of basil, for example, contains 177 mg of the macronutrient. Of course, it is difficult to eat such an amount at a time, but if mixed with other spices, then the total amount of calcium consumed will increase. In 100 grams of the following vegetables, the amount of calcium will be:
- parsley – 245 mg.
- spinach – 106 mg
- garlic – 180 mg
- dill – 223 mg
- dandelion leaves – 187 mg
- Beijing cabbage – 77 mg
- red cabbage – 53 mg
- broccoli and white cabbage – 48 mg
4. Fruits
Calcium in vegetables and fruits is about the same level. In persimmon, for example, there are 127 mg of a macronutrient per 100 grams and 35 mg in fresh figs. But if you make a fresh juice from a couple of oranges, then a glass of this drink will immediately contain 300 mg of calcium. In addition, ten large dates (or 100 grams) contain 40 mg of calcium.
5. Calcium: Berries
A handful of blackberries will provide the body with about 60 mg of calcium, a little less for strawberries and rutabaga – 40 mg each. 100 grams of cherries contain 37 mg of the mineral. If we consider that on a day, especially summer, it is supposed to eat 2-3 handfuls of berries, then a significant addition to the recommended amount is obtained.
6. Calcium: Nuts
The most calcium-rich nut is, of course, almonds. In 100 grams, there are 273 mg of macronutrients; hazelnuts contain 188 mg / 100 g, and pistachios 105 mg per 100 grams.
7. Calcium: Seeds
A plant-based diet involves the frequent consumption of seeds. They are added to smoothies and desserts, sprinkled on salads and hot dishes. You may be surprised to know that they are very rich in calcium. Most of all, perhaps, is found in:
- sesame and poppy seeds (1474 and 1438 mg / 100 g, respectively)
- chia seeds – 631 mg per 100 g,
- sunflower seeds – 367 mg / 100 g
- flax seeds – 255 mg.
8. Calcium: Algae
A serving of wakame (about 80 grams) provides a vegan with 126 mg of calcium. This is about 12% of the recommended daily allowance. However, algae should be eaten with caution since a large amount of them can cause an excess of iodine in the body. And this, in turn, is fraught with disorders in the functioning of the thyroid gland.
9. Calcium: Cereals
Not all grains are high in calciumm bu amaranth deserves special attention. A cup of amaranth (250 g) is 12 percent of the daily calcium requirement. In addition, the cereal does not contain gluten, for which adherents of a healthy diet fell in love with it.
10. Calcium: Black molasses
Not the most commonly used product, but rich in calcium. Black molasses contain 205 mg of calcium per 100 grams or about 40 mg per tablespoon. Molasses are quite high in calories, so you need to use them cautiously.
We hope you enjoyed this blog post about getting calcium as a vegan. If you have any questions, please be sure to comment below and we will get back to you as quickly as possible.
