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Thinking about going vegan but worried about calcium? Don’t be! Vegan foods provide ample amounts of calcium in the diet to maintain the healthy functioning of the body. Although plant-based food consists of plenty of calcium resources, there is still a lot of misinformation on the vegan diet.
If you have lactose intolerance, you need not to worry about your daily calcium requirements. As vegan sources of calcium are there for your rescue. Let us explore more about these foods rich in calcium for vegans.
Calcium is an essential nutrient for healthy bones and teeth. It also plays a crucial role in strengthening the muscles, nerve transmission, blood clotting, and hormone secretion in the body. As our bodies cannot produce calcium, we must consume enough calcium from the food sources. A properly balanced vegan diet, including a variety of calcium-rich and fortified foods, is the best way to meet your needs.
The amount of calcium that you need depends on age and sex. Generally, children require calcium intake for the growth of bones and teeth at an early age. Postmenopausal women need it because hormonal changes during menopause can sap calcium from their bones, increasing the risk of osteoporosis. Adults over age 70 require more calcium, as their body absorbs less calcium from the diet, leading to a higher risk of osteoporosis.
Let's take a general look at the calcium requirements for different age groups:
Age Group | Calcium Requirement |
---|---|
0-12 months (non breast-fed only) | 525 mg a day |
1-3 years | 350 mg a day |
4-6 years | 450 mg a day |
7-10 years | 550 mg a day |
11-18 years (girls) | 800 mg a day |
11-18 years (boys) | 1000 mg a day |
19+ years | 700 mg |
Breastfeeding | 700 mg + 550 mg |
There are multiple calcium rich food for vegans, you just need the right amount and balance in your diet to get the best results.
Incorporating vegan sources of calcium into your diet benefits your overall health. From leafy greens to fortified plant milk and tasty legumes, a diverse range of options ensures you can meet your calcium needs without using animal-derived products. Emphasising variety and balance in your meals will help support strong bones and optimal health.
>> Also Read: Why Do You Need Calcium and Vitamin D?
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Being a vegan, you can get adequate calcium from a well-balanced diet. Calcium-set tofu, soya, and linseed bread are fortified with extra calcium, and ready-oat cereal are great foods rich in calcium for vegans. All these food options can quickly get you 1000 mg of calcium daily.
To increase the calcium level in the body quickly, you can adopt various food items in your daily diet. Calcium-fortified foods such as soy products and, to a lesser degree, some leafy green vegetables and nuts and seeds are very beneficial for this purpose.
The body also requires various other nutrients also for calcium to be absorbed properly. Vitamins and minerals like magnesium, phosphorus, and especially vitamins D and K are helpful in the proper absorption and use of calcium.
Chronic calcium deficiency could lead to rickets, osteoporosis, and osteopenia. Disruptions in the metabolic rate and normal function of other bodily processes might also be observed.
Published on 7 Nov 2024
Published on 7 Nov 2024
Published on 7 Nov 2024
Published on 5 Nov 2024
Published on 5 Nov 2024
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