Plant-based sources of calcium and absorption

Calcium is essential for bone health, muscle function, nerve transmission, and blood clotting. While dairy products are well-known sources of calcium, there are plenty of plant-based options that can help us meet our calcium needs. Plant-based sources of calcium, top vegan foods high in calcium:

Soy foods: soybeans are naturally rich in calcium. One cup (175 grams) of cooked soybeans provides 18.5% of the recommended daily intake (RDI), while immature soybeans (edamame) offer around 27.6%. Foods made from soybeans, such as tofu, tempeh, and natto, are also excellent sources of calcium. For instance, calcium-fortified tofu contains 350 mg per 3.5 ounces (100 grams). Beans, peas, and lentils: beans and lentils are not only rich in protein and fiber but also provide calcium. Varieties like winged (goa) beans, white beans, navy beans, and black beans offer 13-26% of the RDI per cooked cup (about 175 grams). Soaking, sprouting, or fermenting beans and lentils can enhance nutrient absorption.

Certain nuts: almonds are especially rich, providing 97 mg of calcium per 1/4 cup (35 grams), which is about 10% of the RDI.

Seeds: seeds are nutritional powerhouses. poppy seeds contain 127 mg of calcium per tablespoon (9 grams), while sesame seeds offer 7% of the RDI in the same amount.

Other seeds like chia, celery, and sunflower seeds are also good sources of calcium.

Leafy greens: kale, collard greens, and bok choy are rich in absorbable calcium. However, be cautious with spinach and Swiss chard, as they contain oxalates that reduce calcium absorption. ..................................................................................................................................................

A varied diet including these plant-based sources can help us meet our calcium requirements. Incorporate them into our meals to support our bone health and overall well-being. Improving calcium absorption is key to maximizing the benefits of the calcium we consume. Here are some strategies to enhance calcium absorption:

Vitamin D: ensure adequate vitamin D intake, as it significantly improves calcium absorption. We can get vitamin D from sun exposure, fortified foods, and supplements.

Spread out intake: our body absorbs calcium more efficiently in smaller amounts. Aim for no more than 500 mg at a time.

Balanced diet: a diet rich in fruits and vegetables can help increase the alkalinity of our body, which can improve calcium absorption and retention.

Limit spinach and swiss chard: while they are high in calcium, they also contain oxalates, which can bind to calcium and reduce its absorption. Opt for low-oxalate leafy greens like kale and collard greens instead.

Reduce sodium: high sodium intake can cause our body to excrete more calcium, so keep an eye on your salt consumption.

Limit caffeine and alcohol: both can interfere with calcium absorption if consumed in large amounts.

Exercise regularly: weight-bearing exercises can help improve calcium deposition in bones.

Avoid high doses of zinc and iron: these minerals can interfere with calcium absorption if taken together with calcium. Space them out throughout the day.

By incorporating these practices into your lifestyle, we can help ensure that our body is absorbing as much calcium as possible, supporting our bone health and overall well-being. It’s always best to consult with a healthcare professional before making significant changes to our diet or supplement regimen.

References Top 10 Vegan Sources of Calcium (healthline.com). Top 15 Calcium-Rich Foods (Many Are Nondairy) (healthline.com). Calcium Guide for Vegans: The Best Plant-Based Sources (worldofvegan.com). Top 75 Sources of Plant-Based Calcium - Be Good Organics. A Guide to Plant-Based Calcium | Oh My Veggies. How much calcium do you really need? - Harvard Health. Calcium and calcium supplements: Achieving the right balance - Mayo Clinic. Calcium: Ask Health Professionals (msn.com). Calcium intake and absorption - Mayo Clinic Health System. How to Increase Your Calcium Levels - eMediHealth. How to Improve Dietary Calcium Absorption - Journal of the American Center for Nutrition (jacn.org). Calcium - Health Professional Fact Sheet (nih.gov). Vitamin D and Calcium | Johns Hopkins Medicine. Nutrition-Needs_Calcium_FINAL_508.pdf (acl.gov).