Despite the increasing number of people adopting plant-based diets, there are still many myths about this way of eating.  One of those myths is that vegans do not get enough calcium.   (Read about Myth #1 HERE and Myyth #2 HERE).

While it’s true that dairy products from cows, goats, and sheep contain calcium, many of us are led to believe these are the only foods that should supply us with this bone-building mineral. There is much evidence showing that plant-based sources of calcium, such as legumes, greens, nuts, and seeds contain high amounts of calcium—and more importantly, these plant-based sources of calcium are frequently more readily absorbable than dairy

Calcium is best known for its structural role - giving hardness to bones and teeth.  It is also an essential mineral for numerous body functions-regulating heartbeat, conducting nerve impulses, stimulating hormonal secretions and clotting the blood. 

How much do you need?
Current calcium RDA for adults is 1,000 mg per day and 1,200 mg per day for women over 50 and men over 70. 

Consuming more calcium is not the only answer to building a stronger body.  A Yale study that analyzed 34 published studies from 16 countries found that the countries with people who consumed the highest levels of dairy and animal-based products had the highest levels of osteoporosis. Additionally, they found that South Africans’ daily calcium intake was 196 mg and yet they were nine times less likely to suffer hip fractures than their American counterparts.

How is that possible?  To protect your bones you do need calcium in your diet, but you also need to keep calcium in your bones. Avoid excess salt - high sodium intakes result in increased calcium losses. Get your protein from plants, not animal products - animal protein (fish, poultry, red meat, eggs, and dairy products) tends to leach calcium from bones and encourage its passage into the urine.  Quit smoking - it robs your body of calcium.   Exercise is important - active people tend to keep calcium in their bones, while sedentary people lose calcium.  Vitamin D is also important as it controls your body's use of calcium - get 15 minutes of sunlight on your skin each day or take a supplement. 

 What are the best calcium rich foods to eat?

Tofu: firm, set with calcium sulfate (1/2 cup) = 861 mg
Soy beans: green, raw (1 cup) = 504 mg
Almonds: whole, roasted, no salt (1 cup) = 370 mg
Black-eye peas: cooked (1 cup) = 211 mg
Turnip greens: cooked, no salt (1 cup) = 197 mg
Collard greens: frozen, uncooked (10 oz) = 191 mg
Bok choy: shredded, cooked, no salt (1 cup) = 158 mg
Nay beans: cooked (1 cup) = 128 mg
Black turtle beans: cooked (1 cup) = 102 mg
Sunflower seeds: toasted (1 cup) = 76 mg
Navel orange: (1 medium) = 60 mg
Raisins: (2/3 cup) = 54 mg
Kale: fresh, raw (1 cup) = 53 mg
Beet greens: raw (1 cup) = 44 mg
Brussels sprouts: raw (1 cup) = 37 mg
Spinach: raw (1 cup) = 30 mg
Figs: fresh, 2.5" (1 each) = 22 mg

Note:  You may need a supplement to be sure you're getting enough calcium or vitamin D.  Check with your physician as too much calcium and/or vitamin D might be harmful.  

Need help with meal planning, shopping, batch cooking, and learning which simple, yet tasty recipes fit best with your lifestyle? Want to develop habits to reduce stress, increase movement, and improve sleep?

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