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Calcium (Ca) and proteins, in our diet, remain the prime reason why veganism is still a taboo for our parents. While there are a lot of delicious vegan protein rich foods, there is no dearth of calcium rich options either. Our body uses calcium to keep our bones and teeth strong so there is no denying the importance of it for our health. Calcium deficiency can cause a lot of diseases like Osteoporosis. A normal adult male or female requires 600mg of Calcium everyday.
22 Vegan Sources of Calcium
1) Amaranth:
It is cultivated as a grain and is cooked like rice in water. Amaranth was a staple food for Aztecs and is now grown primarily in United States and Mexico. 100 gm of it contains 275 mg of calcium.
2) Fenugreek leaves:
Locally known as Menthee in India, Fenugreek Leaves are commonly used in food across South Asia. In leafy form, it is used as a herb and a vegetable, where as in it’s seed form it is used as a spice as well as for pickles. 100 gm of the leaves will provide 176 mg of Ca.
3) Broccoli:
Coming from the cabbage family, Broccoli is an edible green plant originating from Italy. It is an excellent source of Vitamin C and Vitamin K, while also provides sufficient calcium for your green diet. 100 gm of it will give you 47 mg Ca.
4) Ragi:
Commonly known as “finger millet” all over the world, Ragi is a cereal crop grown in Asia and Africa. It’s a staple food for millions of poor as it contains amino acid methionine which lacks usually in their staple. 100 gm Ragi gifts you 375 mg of Ca.
5) Almonds:
A common edible seed across Middle East, Indian Subcontinent, and Northern Africa, Almonds can be processed to produce almond milk which is a vegan substitute for dairy milk. This potassium rich food contains 264 mg of calcium in every 100 gm.
6) Pistachios:
Another directly edible seed, this time from the cashew family, also originates from Central Asia and Middle East. It’s a desert plant and a nutritionally dense food. Rich with protein, Pistachio lowers the risk of heart diseases, and provides 105 mg Ca with every 100 gm of serving.
7) Sesame Seeds:
One of the oldest oil seeds, Sesame is used in cuisines all over the world and is grown mostly in India, Tanzania, and Sudan these days. Commonly seen over breads and buns, it’s consumed in various ways according to cultures. It boasts of being mineral rich and 100 gm of it can give you 975mg of Ca.
8) Poppy Seeds:
A common desserts ingredient, poppy seeds are also oil seeds just like sesame and are used across the world in various food items. Also known as khaskhas in India and Turkey, there are highly nutritious with 100 gm intake providing as much as 1438 mg of Ca.
9) Chia Seeds:
Usually grown commercially and consumed in South American countries, Chia seeds are another oil seeds are mixed in juices or breakfast cereals for their nutritional value. 100 gm of dried or raw Chia seeds contain 631 mg of Ca.
10) Winged Beans:
This bean grows as a vine and can be eaten raw or cooked. Each of it’s parts are edible and rich with Vitamin A, Vitamin C, Calcium, and Iron. They can also be converted to milk and 100 gm intake of beans will serve you with 440mg Ca.
11) Lentils:
An edible pulse and part of the staple across Indian subcontinent, Lentil is eaten in many ways. From Dal Tadka (Lentil Soup) to Khichdi, mixture of Rice and lentil, it’s a nutrient rich source for Folate and provides 56 mg Ca on consumption of 100 gm.
12) Spinach:
Spinach is an edible flower plant and got famous for providing strength when it showed up as the staple food of a cartoon character- Popeye. It’s nutritional value boasts of high Vitamin A, Vitamin C, Vitamin K, and Iron. It also provides decent amount of Ca (99mg) per 100 gm.
13) Kale:
Leaf Cabbage has different varieties eaten at times boiled, raw in salad, and is also converted to chips as a substitute for potato chips. It contains large amount of Vitamin K and provides 150 mg of Calcium in 100 gm serving.
14) Rhubarb:
It is a herb plant and is now used in a lot of desserts as well. The stalk of Rhubarb is the edible part which is dried and added with sugar or converted into a pie. 100 gm raw rhubarb provides 86gm Ca.
15) Edamame:
These are green soybean pods which get boiled, steamed or microwaved. This item founds earliest mentions in Japanese culture and later in Chinese. Rich with Potassium, they provide 63gm Ca in 100 gm Edamame.
16) Dried Figs:
Figs are a native to Middle East and Western Asia but now consumed as a fruit all across the world. It is used in Jam making and is a good source of dietary fiber. It provides 35 gm Ca in every 100 gm consumption.
17) Collard Greens:
A leafy vegetable like cabbage and spinach, Collard Greens is a staple food in cuisine of Southern United States as well as in Kashmir. Grown and available all around the year, it provides a good source for Vitamin K and each 100gm serving gives you 141 mg of Ca.
18) Blackstrap Molasses:
When sugar syrup is boiled for the third time, it yields Blackstrap Molasses. It contains significant amount of Vitamin B6 and Potassium. It’s a dietary supplement and a good source for Calcium as well.
19) Tempeh:
A staple protein source, this comes from Indonesia and is made by fermenting soy in a cake form. It is one of the very few natural source of Vitamin B12 and provides 111mg Ca in 100 gm serving.
20) Turnip Greens:
Being green leafy, they are nutrient powerhouse and have cancer fighting abilities. The white root of the plant is slightly more popular but the health quotient is high with the green part. One cup cooked turnip can provide 197 mg Calcium.
21) Hemp Milk:
Made out of hemp seeds, this is a good substitute for dairy milk and staying vegan. Rich with Vitamin B, Vitamin D, and magnesium, Hemp milk also provides alteast half amount of your daily calcium need.
22) Raw Fennel:
This flavored herb is highly aromatic and has culinary as well as medicinal uses. A good source of Vitamin C and Dietary fiber, a cup of it will provide 43 gm Ca. It’s also called “Saunf” in Indian subcontinent and is used as a mouth-freshener.
Other than these, there are a lot of fruits like blueberries, oranges which are a vegan source of Calcium. No more worrying about your bones.
