While vegans, on average, consume less calcium than non-vegans, meeting daily needs on a plant-based diet is easily achievable.
Calcium-rich plant foods include kale, mustard greens, turnip greens, and collard greens. Dried figs, bok choy, broccoli, and Brussels sprouts are also good sources.
Since we typically absorb only 25-30% of the calcium we eat, it’s helpful to include foods that are rich in easy-to-absorb calcium. Vegan Health recommends consuming calcium-set tofu, fortified plant milk, or a supplement each day. Vitamin D boosts our calcium absorption, so adding a side of fortified plant milk or orange juice to meals can be helpful, too.
Start with calcium-rich vegan recipes like this tofu scramble wrap, or almond-chickpea yogurt from “The Vegan Creamery” by Miyoko Schinner.
By choosing plant-based sources of calcium, we can nourish ourselves while helping to create a kinder, more sustainable world. Now, that does a body good!
