TALK TO ME TUESDAYS- WHERE DO YOU GET CALCIUM?

Hey folks,

Welcome to Talk To Me Tuesday! Today I'm going to discuss calcium. "Where do you get your calcium?" is probably the second most frequently asked question right behind protein. So, here we go!

CALCIUM

Calcium aids us in having strong healthy bones as we all know. Our bones have large amounts of calcium which helps keep them firm. Calcium also aids in nerve and muscle function.

There are excellent sources of calcium existing so vegans eating varied diets containing these foods should not be concerned about getting enough calcium. Some sources of well-absorbed calcium for vegans include- bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, and okra. There is as much or more calcium in 3/4 cup of collard greens as there is in one cup of cow's milk!

It is recommended that adults should take in about 1000 mg of calcium per day, with that number slightly increasing past the age of 50.


Below 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

Here are a few ideas from the examiner.com to get your daily calcim fix!:

Make your own trail mix and include soynuts and almonds.

White beans and figs are both good sources of calcium and they are often paired up in Italian cuisine. Cook them with onions sautéed in olive oil and season with rosemary.

Blackstrap molasses has a robust flavor that may be too strong for some palates straight from the jar. But it’s wonderful to add to baked beans, hot breakfast cereals or baked goods, though.

That old veggie standby, hummus, is a great source of calcium since it uses both chickpeas and tahini.

It’s best to eat whole foods most of the time, but there is nothing wrong with grabbing a protein bar occasionally when you are on the go. Choose Luna bars, which are vegan and packed with calcium.

Try almond butter on a sandwich instead of peanut butter.

So based on the above information you can rest assured there are numerous ways to get calcium on a vegan diet. As I always say, you MUST research and do your homework. There is so much information out there on eating a varied vegan diet to ensure you get all the necessary vitamins and minerals you need to thrive in the vegan lifestyle. You have to be adventurous and try new things and make an effort to concentrate on making whole living foods your mainstay and your body will get all that it needs!

I truly enjoy researching and answering commonly asked questions about veganism each week and I'm learning so much more as well! So please keep the questions coming!!




SOURCES: examiner.com, vegannutrionista.com, vrg.org

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