Vegan health: Calcium

If you haven’t already heard, dairy does not give you calcium. Think I’m full of shit? Click here. What’s more, cows do not make calcium. They consume it. Where from? Leafy greens of course!

Firstly, how much Calcium do we need?

Screen Shot 2017-04-20 at 13.49.12

Ok, now that we have that sorted, let me get on to informing you about the variety of plants that can build up those strong bones. We all like a good list, so here goes.

TOP VEGAN CALCIUM SOURCES (per 100g/ml)

  1. Tahini – 426mg
  2. Tofu – 350mg
  3. Bok Choy – 330mg
  4. Almonds – 260mg
  5. Dried figs – 250mg
  6. Fortified plant milks (soy, almond, rice, oat, quinoa…) – Up to 160mg (400mg per serve)
  7. Kale – 180mg
  8. Beans – 100-160mg
  9. Seaweed (eg. Wakame salad) – 150mg
  10. Black-eyed peas – 148mg

 

Again, I’ve picked foods/drinks that you’re likely to consume in larger amounts (unlike molasses, plain seeds, cress, bean sprouts…etc).

Happy bone building,

 

xx R

 

Sources

https://www.vegansociety.com/sites/default/files/Calcium%20PDF_0.pdf

http://www.gbhealthwatch.com/Nutrient-Calcium-TopFoods.php

http://theheartysoul.com/vegan-sources-of-calcium/

https://iquitsugar.com/tahini-vs-milk-which-wins-the-calcium-war/

 

 

 

 

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