vegan sources of calcium

13 Vegan Sources of Calcium Better Than Cow’s Milk

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Sometimes, there is content that’s perfect just the way it is. In this case, we are very lucky to be collaborating with the people behind this valuable article and have been granted permission to republish it. We encourage you to visit their website at the end of this post. There a few products on this list that we The Hearty Soul do not agree with, such as the use of Almond Milk and Soy Milk. Please make your own health conscious decisions. 

Cow’s milk, cheese, and other dairy products have previously been touted as calcium-rich solutions to weak, frail bones, but those dairy products may actually be doing more to harm than to help you.

Cows’ milk is formulated specifically for their calves, who are stolen away from their serially pregnant mothers so that humans can take the milk. In addition, people who consume dairy products retain less calcium than those who get their calcium from veggies.

In fact, a Harvard Nurses’ Health Study found that consuming two or more glasses of milk a day put people at a higher risk for broken hips and arms than those who drank one or fewer glasses of milk a day. If you want to retain the calcium that you consume, try these vegan sources of calcium, which will strengthen your bones, not weaken them the way that dairy products do.

1. Black-Eyed Peas

black eyed peas Dish up a side of 1 cup of these peas alongside your favorite lunch for 370 mg of calcium.

2. Silk Original Soy Milk

silk orginalOne serving of this milk packs 50 percent more calcium than dairy milk.

3. Sesame Seeds

sesame seedsSnack on 2 ounces of these seeds for 560 mg of calcium. Tahini, a ground sesame-seed paste, is a main ingredient in hummus, so continue snacking!

4. Kale

kaleA crisp, refreshing, and fiber-packed 3.5-cup chopped kale salad will give you 305 mg of calcium. If you’re not in the mood for salad, try one of these other kale recipes.

5. Califia Farms Pure Almond Milk

califiaThis popular almond milk is delicious and packs 120 mg of calcium more than a glass of dairy milk.

6. Turnip Greens

turnip greensJust 1.5 cups of these cooked greens supply just short of 300 mg of calcium.

7. Seaweed

seaweedDepending on the type of seaweed, it can supply up to 10 times more calcium than milk. The calcium in seaweed is also considered to be more bioavailablethan that of most other sources.

8. White Beans

white beansTwo cups will give you 382 mg of calcium and a significant amount of iron. Try them mashed into a white bean hummus or in this delicious white bean alfredo sauce.

9. Blackstrap Molasses

blackstrapTwo tablespoons supply 344 mg of calcium. Try replacing the maple syrup on some delicious vegan pancakes or the sweetener in your coffee for a calcium boost.

10. Silk Cashew Milk

silk cashew milkThis nondairy milk contains 45 percent of the RDA for calcium, or 360 mg.

11. Fortified Orange Juice

orange juiceA single 8-ounce serving can contain as much as 500 mg of calcium, which is 50 percent of the RDA.

12. Rice Dream Original + Calcium & Vitamins

rice dreamOne glass of this rice milk contains 240 mg or 30 percent of the recommended daily allowance (RDA) of calcium. It’s also fortified with vitamin D to ensure that you absorb as much of the calcium as possible.

13. Firm Tofu

firm tofuIn addition to being full of protein, half a cup of tofu can supply as much as 861 mg, or 86 percent, of the RDA of calcium. Try making a delicious tofu scramble, which, along with a glass of orange juice, will supply your complete RDA of calcium.

This article was republished with permission from PETA, you can find the original article here.

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