Calcium is a mineral found in soil where it is then absorbed into the roots of plants. It’s the most common mineral in our body. Adults aged 19 to 64 need 700mg of calcium a day (UK RDA). Calcium and plant-based diets is a hot topic. So much to explore but first here are some of the best ways to get your calcium while eating plants 🙌🏽
1. Eat Dark Green Leafy Vegetables Daily.
This is key, whether you’re plant-based or not. Low-oxalate greens are a particularly good source as the body can absorb 40-60% of the calcium present: rocket, broccoli, bok choi, watercress, kale and Chinese cabbage.
2. Swap Peanut Butter for Almond Butter
If you had 2tbsp of almond butter instead of peanut butter, you’d get an extra 73mg of calcium. Tahini is also an option if you’re allergic to nuts or fancy a change.
3. Avoid High Intake of Sodium, Caffeine and Alcohol.
These either either affect calcium absorption or increase calcium excretion. Try adding fortified plant milk to your coffee if you’re drinking it regularly.
4. Eat Almonds and Dried Figs.
The perfect calcium rich snack, ideal for lunchboxes or on porridge. A 42g serving of almonds helps you get 10% of your calcium RDA.
5. Drink Fortified Plant Milks and Plant Yoghurt.
Choose ones that are fortified with calcium and Vitamin D (essential for optimal calcium absorption). The body absorbs this well – around 30-32% so similar to cow’s milk.
6. Use Calcium-set Tofu.
Check the label to ensure it uses calcium sulphate as a coagulant. 1/2 cup of tofu would give you approx 260mg. A good one is by Cauldron Foods
7. Eat Your Legumes
Chickpeas and kidney beans are a great source. A 1/2 cup serving of red kidney beans contains around 132mg so around 18% of your RDA of calcium.
8. Choose Chia
Just two tablespoons of chia seeds provides around 177mg of calcium!
9. Use Blackstrap Molasses as a Sweetener
1 tbsp of blackstrap molasses = 80mg of calcium.
10. Supplement
Calcium supplements come with their own risks but taking 200mg-400mg in a multivitamin form (that includes Vit D) may help. Please seek professional advice, especially if you are a woman at menopausal age.
Note: This post is not sponsored in any way.
