When vegans aren’t asked if they’re getting enough protein, they usually get bored with questions about how they get calcium by cutting out cow’s milk. There are plenty of calcium-fortified artificial milk options among vegan products, but mother nature herself created calcium-rich plants.
Here are some foods to look out for to boost your calcium stores, all natural, from the ground.
Kale
Calcium: 1 cup cooked cabbage = 375 mg In addition to calcium, kale is rich in vitamins K, A, C, folic acid, fiber and manganese.
turnip tops
Calcium: 1 cup of cooked greens = 249 mg After praising yourself for choosing such a calcium-rich vegetable, praise yourself again because in addition to calcium, turnip greens are an excellent source of vitamins K, A, C, folic acid, manganese, vitamin E, fiber and copper.
Sesame seeds
Calcium: 28 grams of whole roasted sesame seeds = 276,92 mg Snacking on these small bursts of energy will also give you a big dose of magnesium, phosphorus, iron, copper and manganese. Although you can get more calcium from whole roasted seeds, you can also consume sesame seeds in the form of tahini.
Cabbage kale
Calcium: 1 cup cooked kale = 179 mg Like its aforementioned siblings, kale is an excellent source of vitamins K, A, C and manganese. I love kale and have been eating it straight from the garden for the past week. It can also be purchased at farmers’ fairs.
Chinese cabbage (Bok choy)
Calcium: 1 cup cooked cabbage = 158 mg Chinese cabbage is a wonderful juicy vegetable full of nutrients. Rich in vitamins K, A, C, folic acid and potassium, this vegetable is a great choice for dinner. It is not only good in traditional cooking, but the juice from it is excellent. I use it as a base for most vegetable juices.
Okra
Calcium: 1 cup cooked okra = 135 mg In addition to calcium, okra is rich in vitamin K, vitamin C, and manganese. We’ve looked at six foods that are great natural sources of calcium, but there are many more. Tempeh, flax seeds, tofu, soybeans, spinach, almonds, amaranth, raw molasses, kidney beans and dates are rich in calcium. And all this without taking away the milk from the calf, to which it belongs by right. Everyone is a winner.