Calcium is the most abundant mineral in the human body and necessary for numerous reasons such as maintaining healthy teeth and bones, supporting immunity and helping our muscles to work effectively.
When switching to a plant-based or vegan diet, one of the common questions asked is how to get enough calcium without consuming dairy products. Fortunately, there are a wide variety of plant-based food sources rich in calcium meaning you can definitely be dairy-free without being calcium deficient!
We’ve listed our top 5 plant-based sources below to get you started.
Soy is packed full of nutrients and touted to lower cholesterol and improve bone health. For example, a half cup of tofu will provide around 200mg of calcium (20% of your RI), while 1 cup of edamame provides around 100mg (10% of your RI). One of our favourite recipes including soy is scrambled tofu on toast. It’s a great alternative for scrambled eggs and it’s packed with protein to keep you fuelled up throughout the day. Check out our favourite recipe HERE.
One of favourite legumes for a rich source of calcium includes Navy beans with ½ cup providing 50mg of calcium (5% of your RI). Beans are a great fibre-rich ingredient that work well in so many plant-based recipes. Some of our favourites include a bean chilli or simple beans on toast!
3. Dark, leafy greens
Dark leafy greens are the cornerstone of any healthy diet and surprisingly pack a punch in the calcium department.
Just 1 cup of collard greens, kale or turnip greens provide 200mg of calcium (20% of your RI). Adding these to smoothies, curries or soups is one of our favourite ways to pack in its benefits. Organic, cold-pressed green juices are also brilliant for an easy, on-the-go solution (with no cooking or cleaning!). Check out our green juices: Lift, Fuel and Boost.
Shop our juices HERE
4. Fortified plant-based milks
Incorporating fortified plant-based m*lks is a smart addition into your diet to pack in more calcium while still being dairy-free. Our new Fortified M*lks are available in delicious Almond, Oat and Cashew, and contain up to 19% of your RI of calcium in comparison to semi-skimmed milk which contains only 15%. Plus, they’ve got up to 96% less sugar and 37% fewer calories than semi-skimmed milk. Simply substitute for cow’s milk in your morning cereal, hot drinks or smoothies for an extra nutritious and delicious dairy alternative.
Shop our Fortified M*lks HERE
5. Chia seeds
If you haven’t tried chia seeds, you will want to stock up on this superfood! Just 1 tbsp provides 75mg of calcium (7.5% of your RI) and is rich in heart-healthy omegas. Our go-to chia recipe is a chocolate hazelnut chia pudding using our new Fortified Cashew M*lk. It’s rich, chocolate and the perfect excuse to have dessert for breakfast!
Check out the full recipe HERE