Great Food Sources of Calcium for Vegans

By
Ian M
-
Photo by Adolfo Félix on Unsplash

Finding consistent sources of calcium can be one of the biggest challenges to a vegan diet. Without consuming dairy products, the most common source of this vital mineral, it can be hard to get enough calcium to keep your bones healthy. However, this certainly isn’t an impossible task. Here are three vegan sources of calcium that you can add to your diet.

Kale

Kale is a superfood that’s grown in popularity in recent years, but did you know that it also contains a healthy dose of calcium? One cup of kale contains about 10% of the recommended daily value of calcium, making it a great building block on your way to getting enough every day.

Chia Seeds

Chia seeds are a great addition to smoothies, salad dressings, puddings, and energy bars among other things due to their neutral flavor. They are extremely nutrient-dense, with a single ounce of them containing around 17% of your recommended daily calcium intake.

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Caramalised Banana & Peanut Butter Chia jars via @the_smallseed_⁠ .⁠ Recipe -makes 2⁠ 1/3 cup Chia seeds⁠ 1 1/2 C Almond milk⁠ 2 Tbls Peanut Butter⁠ 2 Tbls coconut yogurt⁠ 1 Tsp pure vanilla extract⁠ Pure maple syrup to sweeten-opt⁠ 2 Bananas⁠ 1-2 Tbls coconut sugar⁠ .⁠ Place Chia seeds into a medium sized bowl.⁠ Place Almond milk, pb,coconut yogurt, vanilla extract and maple to sweeten into a blender. Blend untill smooth.⁠ ⁠ Pour liquid over chia seeds and combine well, stirring constantly for the first couple of minutes, then over the next 5 minutes or so, stir occasionally.⁠ Leave for aprox an hour or covered overnight in the fridge.⁠ .⁠ Caramelised Bananas .⁠ Peel and slice 1 Banana in half, slice the second banana into rounds.Rub both sides with the coconut sugar.⁠ Place Aprox 1tbls coconut oil into a frying pan,heat and add bananas. Fry each side until soft and caramelised.⁠ .⁠ Layer jars with either granola or buckinis, chia mix and bananas.

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Okra

Okra is a delicious vegetable, great as a side dish at dinner. You can make soup with it as well, and even add it to salads. This is a great choice for calcium, as 100 grams of it can contain up to 10% of the amount of calcium you need every day.