The human body requires calcium for many functions, including muscle contraction, bone and teeth health, blood pressure and Ph regulation, it helps nerves to transmit signals and is involved in releasing some hormones. Adults are recommended to consume around 1000mg of calcium (=1 gram per day).
Plants are also an excellent source of calcium (as calcium is a soil mineral). Plants also contain dietary fibre, vitamins, other minerals, and phytonutrients. Meeting the recommended calcium intake can be achieved by incorporating a diverse range of healthy plant-based foods into the diets, such as
- Sesame seeds and tahini
- Almonds (also as nut butter)
- Soybeans
- Chia seeds
- Plant-based milk and yoghourt fortified with calcium
- Calcium-set tofu
- Dark green leafy vegetables such as kale, broccoli and Chinese cabbage
- Beans
- Wholemeal bread
Drinking water can be a good source of calcium (100 mg calcium/L) as the body can absorb around 40% of its calcium. If you usually buy mineral water, go for water with more than 400mg of calcium/L.
Sources
- ‘Calcium – Health Professional Fact Sheet’. Accessed 26 May 2023. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#en1.
- Baroni, Luciana, Silvia Goggi, Roseila Battaglino, Mario Berveglieri, Ilaria Fasan, Denise Filippin, Paul Griffith, et al. ‘Vegan Nutrition for Mothers and Children: Practical Tools for Healthcare Providers’. Nutrients 11, no. 1 (20 December 2018): 5. https://doi.org/10.3390/nu11010005.