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25 Vegan Sources for Calcium

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25 Vegan Sources for Calcium

When folks find out you don’t eat dairy, after they tell you they’d die without cheese they often will ask how you get enough calcium in your diet without milk products. The dairy industry has done a great job marketing milk as the best way to build healthy bones, but you can actually get calcium from all sorts of plant-based sources, and they’re often better for your bones than dairy products!

We need between 1000 and 1200 milligrams of calcium per day for healthy bones, and it’s not just vegans who need to plan carefully to get enough calcium each day. Over 75 percent of Americans are deficient in calcium, so plenty of omnivores aren’t getting enough, either. No matter what your diet, you just need to make sure to include two or three servings of calcium-rich foods and/or calcium-fortified foods in each meal, and you’ll be able to hit that target for bone health.

Unlike milk, plant-based calcium sources contain vitamins C and K and the minerals potassium and magnesium, which are all important for bone health. Next time someone asks you where you get your calcium, you can tell them it comes from some of the 25 vegan sources on the next page!

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Read more: Diet & Nutrition, Eating for Health, Food, Health, Vegan, , , , , , , ,

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Becky Striepe

Becky Striepe is a freelance writer and vegan crafter living in Atlanta, Georgia. Her life’s mission is to make green crafting and vegan food accessible to everyone! Like this article? You can follow Becky on Twitter or find her on Facebook!

160 comments

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10:53AM PDT on Apr 2, 2014

Many thanks for this article.

7:15PM PDT on Mar 30, 2014

Dear Vesper B.: I really think you might consider speaking to other doctors and listening to their opinions. I have several friends who gave up dairy because they suffered athsma or bronchial problems ... it did the trick, and they are doing very well, so they are getting calcium from plants and cereals. I gave up dairy because I cannot be an accomplice to the dairy industry's atrocities, or worsen climate change .... I have very strong bones. Best regards ...

4:01PM PDT on Mar 29, 2014

The doctor I see for my bone health said that the human body can not absorb the calcium from vegetables and fruit.

7:28AM PDT on Mar 23, 2014

Thanks for sharing :)

8:43AM PST on Nov 6, 2013

Don't forget Seaweed! Seaweed serves as a valuable nondairy, bio-available plant source of calcium!

9:38AM PDT on Aug 12, 2013

Thanks!

5:38AM PDT on Aug 11, 2013

Thank you.

7:53PM PDT on Aug 9, 2013

One of the reasons why most Americans are deficient in calcium is probably because of eating animal based protein. This causes your body to be acidic, and your body compensates by taking calcium from your bones. You can read about this and other things in "The China Study" by T. Colin Campbell.

8:04AM PDT on Aug 9, 2013

Eco-Eating

www.brook.com/veg

6:00AM PDT on Aug 9, 2013

Printing this one out and taping it inside my cupboard. Just started taking meds for osteopenea.

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