CALCIUM FOR VEGANS - 10 Plant based Natural Source

Calcium is a mineral that is extremely essential for healthy bones, teeth, nerves & muscles.  It is the core nutrient for a healthy posture, swift movements and core strength. Calcium forms approximately 2% of the total body weight. Along with minerals like magnesium, iron & zinc, calcium is a must include for children, pregnant women, nursing mothers & the aged.

The role of calcium for a healthy body

• 99% of the body’s calcium is used to keep the bones & teeth strong
• Essential component for cell signaling and brain-nerve transmissions
• Mandatory for blood clotting
• Enhances muscle contraction and nerve functions

Daily calcium requirement according to Indian RDA

• Infants (upto 12months) – 500 mg/day
• Children (1-9 years) – 400mg/ day
• Children (10-18 years) – 600mg/ day
• Pregnant & lactating mothers – 1000mg/day
• Healthy adults – 400mg/day
• Aged individuals – 600mg/day

Milk and dairy products are the primary source of calcium for Indians, with upto 70% of the daily calcium being derived from these foods. However, with increasing cases of lactose intolerance, people today are converting to Veganism out of allergy or choice. Veganism was of eating prohibits the use of any animal derived foods including dairy foods, meat, honey etc. Hence, calcium supplementation – naturally must be obtained from other food sources.

Given below is a list of vegan foods that have excellent quality of absorbable calcium

1. Bok choy (cooked) - 1 cup contains approx 330 mg
2. Kale - 1 cup contains approx 180mg
3. Bean sprouts - 1 cup contains approx 320 mg
4. Spinach (cooked) - 1 cup contains approx 250 mg
5. Turnip / collard greens - 1 cup contains approx 270mg calcium
6. Amaranth (rajgeera) - 1 cup contains approx 275mg calcium
7. Soyabean - 1 cup contains approx 175mg calcium
8. Tahini (sesame paste) - 2 tbsp contains approx 130mg calcium
9. Navy/ kidney beans - 1 cup contains approx 125mg calcium
10. Dried figs - ½ cup contains approx 150mg calcium