Top 10 Vegan Sources of Calcium

1. Soy Foods

Soybeans and foods made with soy are good places to get calcium. They also have all the essential amino acids, fiber, and vitamins and minerals.

2. Beans, Peas

Beans, peas, and lentils are good sources of protein and fibre, and they also have a fair amount of calcium. You can get more nutrients out of them if you soak, sprout, or ferment them.

3. Certain Nuts

Calcium can be found in nuts. Depending on the type of nut, a quarter cup (35 grams) gives you between 2% and 10% of the RDI.

4. Seeds

Some kinds of seeds or their butter can give you up to 13% of your daily calcium needs. Seeds are full of healthy fats, protein, and fiber, just like nuts.

5. Some Grains

A lot of calcium can be found in some grains. Amaranth and teff, for example, have about 12–15% of the RDI. They are also full of fiber and can be used in a lot of different meals.

6. Seaweed

Some kinds of seaweed have a lot of calcium in them. But some seaweed may also have heavy metals and too much iodine, which are both bad for your health.

7. Leafy Greens

Turnip greens, broccoli, and kale are low- and medium-oxalate vegetables that are good sources of calcium that your body can easily absorb.

8. Some Fruit

You should eat more figs, oranges, black currants, and blackberries. They are the fruits with the most calcium that is easy to absorb.

9. Fortified Foods and Drinks

Plant milk and yogurts, flour, cornmeal, orange juice, and some types of cereal are all good sources of calcium. 

10. Blackstrap Molasses

Blackstrap molasses has a lot of sugar, but it also has vitamins and minerals in it. About 18% of your daily calcium needs are met by one tablespoon (15 ml).

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