Lack of calcium: Alternative foods for vegans and dairy-free individuals

Calcium-rich foods suitable for vegans

Calcium is a mineral that the body absolutely needs. In addition to supporting bone health and dental health, it also regulates heartbeat and muscle contraction. Hypocalcemia is a condition that occurs when the body does not have enough calcium. Confusion, muscle spasms, cramps, numbness in the hands, feet, and face, and weakened bones are some of the symptoms. Although dairy products like milk, yogurt, and cheese are excellent sources of calcium on a daily basis, the following vegan supplements can help treat calcium deficiency.

 

Soy milk

Calcium is greatest in dairy products. That is without a doubt. However, because they are fortified with calcium, vegans and people who do not consume milk can choose soy or almond milk.

 

Green leafy vegetables

Calcium is abundant in green leafy vegetables like spinach, kale, bok choy, and collard greens. They are a great source of highly absorbable calcium, which can help you maintain healthy teeth and bones. They also have a lot of vitamin A, vitamin K, vitamin E, vitamin C, beta-carotene, folate, and vitamins B1, B2, B3, B5, and B6, all of which are very good for your health in general.

 

Beans and pulses

Beans and pulses ought to be your go-to foods for calcium sources that are suitable for vegans. They also contain protein and fiber, both of which are beneficial for digestion and can increase energy levels.

 

Tofu

Calcium is abundant in tofu. Calcium-set tofu has 350 mg of calcium per serving, whereas traditional tofu has 176 mg of calcium per 100 g. It is vegan-friendly and a great source of vitamins, minerals, and fiber made from soybeans. Protein is also abundant in tofu.

 

Nuts

Nuts are a healthy snack that also have a small amount of calcium in them. Almonds, on the other hand, are particularly rich in calcium, with 97 mg per 1/4 cup and 35 grams. Brazil nuts come in close second, providing 6% of the RDI for every 35 grams. They also contain protein, healthy fats, and fiber.

Thank you for reading.