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Wednesday, March 22, 2023

5 Essential Foods to Get Calcium in a Vegan Diet

We’ve compiled a list of 5 foods to get calcium in a vegan diet so that you don’t have to go without. But these delicious vegan dishes will allow you to make an extra effort towards achieving your optimum health while sticking to your strict diet. If you’re scared of calcium deficiency, worry no more. Also, these dishes are also loaded with other important nutrients such as magnesium and protein!

What Are the Benefits of Calcium?

What Are the Benefits of Calcium

Calcium is an essential mineral that plays a large role in building strong bones and teeth, but there are many other benefits of calcium. Calcium also plays a role in muscle and nerve function, controlling blood pressure and regulating your heartbeat and body temperature. It also keeps hair and nails strong, forms blood vessels in your body and muscles, and helps to regulate the flow of important substances that help the organs function.

If you want to see calcium supplements, check the article below:

9 Reasons Why Taking Calcium Supplements Is Important

What Are the Benefits of a Vegan Diet?

What Are the Benefits of a Vegan Diet

If you’re reading this blog post, chances are you already have a desire to either improve your health or the health of the environment. And if that’s the case, you’ve probably already heard about the benefits of a vegan diet. 

In addition, if you’re not a vegetarian or vegan yet but would like to start eating this way, then read on for more info about how to make this lifestyle change. Because the primary goal of a vegan diet is to eliminate the consumption of animal flesh, dairy, and eggs.

Where animal products are concerned, a vegan diet provides all of the nutrition your body needs. And because there are so many reasons why eliminating animal products from your diet is beneficial, more and more individuals are making this choice each day.  And not only do vegans have a lower risk for developing high blood pressure, cardiovascular disease, numerous cancers, and diabetes, but they also get all the protein they need without having to consume meat or eggs.  To put it simply, eating a vegan diet means eating healthier. Still, getting calcium in a vegan diet can be hard.

Also, if you’re a meat-eater, you may be wondering about getting enough protein if you give up animal products. Plant-based protein sources and plant-based protein powders are amazing to help you build muscle.

5 Foods to Get Calcium in a Vegan Diet

1) Soy


Soy is a low-calorie, low-fat source of protein that contains all the essential amino acids (the building blocks of protein). Not only are soybeans high in protein, but they’re also a good source of fiber and isoflavones. Isoflavones are plant compounds that have been found to have numerous health benefits including lowering your risk for heart disease and osteoporosis. You can’t go wrong with soy if you are looking forward to getting calcium in a vegan diet.

Tofu, which is made from soybeans, is highly versatile and can be prepared in a variety of ways. You can add it to soups as a replacement for meat or use it as an egg substitute in vegan dishes such as omelets and quiches. You can also combine tofu with other foods or use it as a low-fat substitute for other types of cheese.

Soy-based milk alternatives such as soy milk and rice milk are another vegan source of protein. You can use these products to make rice pudding, add them to smoothies, or add them to your coffee. If you’re looking for a dairy-free milk alternative, try Rice Dream Dairy Free Soymilk.

2) Beans

kidney beans potassium

Beans provide a good source of fiber, protein, and various nutrients such as folate and fiber. They’re also a good source of copper, potassium, and magnesium.

Beans are used in many different ways throughout the globe to create bean dishes including dishes such as bean burritos, assorted soups (such as bean soup), nachos, salads, pitas, and tacos. You can make these foods vegan-friendly!

Beans are also high in phytosterols (a cholesterol-lowering compound).

3) Blackstrap Molasses

blackstrap molasses

Blackstrap molasses contains high amounts of calcium and B vitamins, in addition to other nutrients such as iron and magnesium.

You can use blackstrap molasses as a condiment or you can use it to replace sugar in baked goods such as cookies or cakes. You can also add blackstrap molasses to hot cereal or mix it with seltzer water for an energy boost that is sweetened with no sugar! Blackstrap molasses is one of the best ways to get calcium in a vegan diet.

4) Chia seeds

Chia Seeds

Chia seeds are high in essential minerals including calcium, magnesium, selenium, manganese, and zinc. They are also high in fiber.

You can eat chia seeds raw, ground them into powder, or make puddings, buns, and other desserts with them. You can also use chia seeds as a replacement for egg whites to make vegan protein pancakes!

5) Dark Leafy Greens

15 Lowest Sugar Vegetables for Living Healthy Spinach

Dark leafy greens are high in other minerals such as manganese and potassium. They’re also a good source of both dietary fiber and vitamin K, in addition to helping maintain lower body weight.

What’s more, dark leafy greens are very versatile and you can toss them into salads, soups, sandwiches, and stir-fries to add more flavor!


Adding some of these calcium-rich foods to your diet will help you improve your health especially if you are a vegan.

Keep in mind that you’ll need a well-balanced diet if you’re going to get enough calcium. That being said, make sure you’re consuming a vegan diet that is rich in whole grains and dark leafy greens.

If you want to see all the options for calcium-rich foods check the article below:

Best Way to Get Calcium – 12 Calcium Rich Foods

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5 Essential Foods to Get Calcium in a Vegan Diet

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