Excellent Vegan Calcium Sources

"Where do you get Vegan calcium?"

Well, it isn't as hard to find in nature as many think.

Although calcium is present in animal milk, it isn't the only source of the mineral, nor is it the best source.

The dairy industry just wants us to think it's the best calcium.

Dark leafy green vegetables like kale, mustard and collard greens, broccoli, bok choy and chinese cabbage, and okra contain tons of calcium.

Even grains, beans, blackstrap molasses, and other fruits and vegetables supply vegan calcium to our bodies. In less than a cup of collard greens, there is as much calcium as in a cup of cow's milk.

A good number of vegan foods are fortified with calcium, especially soy milks and tofus. There is as much calcium in four ounces of tofu as in a cup of cow's milk. Even orange juice companies are now adding calcium to their products.

Calcium is necessary for humans as it helps keep the firmness in our bones, helps our blood clot, and energizes our muscle function. Adults should take in about 1000 mg of calcium per day, and that slightly increases past the age of 50.

Some studies show that eating animal protein, especially casein in milk, will increase calcium losses in the bones.

This suggests that although cow's milk has a good amount of calcium, your body is actually absorbing less of it than it does with vegan calcium sources.

As long as you eat a varied diet, getting enough vegan calcium is easy.

Here is a chart from the USDA Nutrient Data Base on the Calcium Content in Vegan Foods:

• 2 Tbsp. blackstrap molasses-- 400 mg
• 1 cup collard greens-- 357mg
• 4 oz. tofu*, processed with calcium sulfate-- 200-330mg
• 8 oz. calcium-fortified orange juice-- 300mg
• 8 oz. soy or ricemilk*, commercial, calcium-fortified-- 200-300mg
• 6 oz. commercial soy yogurt-- 80-250mg
• 1 cup turnip greens, cooked-- 249mg
• 4 oz. tofu*, processed with nigari-- 80-230mg
• 1 cup tempeh-- 215mg
• 1 cup kale, cooked-- 179mg
• 1 cup soybeans, cooked-- 175mg
• 1 cup okra, cooked-- 172mg
• 1 cup bok choy, cooked-- 158mg
• 1 cup mustard greens, cooked-- 152mg
• 2 Tbsp. tahini-- 128mg
• 1 cup broccoli-- 94mg
• 1/4 cup almonds-- 89mg
• 2 Tbsp. almond butter-- 86mg
• 8 oz. soy milk*, commercial, plain-- 80mg

  As a reference point:

• 8 oz. cow's milk-- 300mg

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