Calcium is one of the best nutrients that provide your body with bone Support, healthy nervous system function and healthier blood pressure levels  Calcium also supports healthy blood pressure, enhances a healthy sleep cycle, and it supports overall hair and nail health. It can also influence the health of your teeth since it provides structural Support to all areas of the body. Other nutrients play a role in how well calcium is absorbed and utilized in the body, such as Vitamins D and K, and the minerals magnesium and phosphorous.

Calcium helps prevent osteoporosis, weak or brittle bones, poor thyroid function, PMS, and it also assists with weight loss since it helps lower cortisol. Calcium can also help prevent hypertension (high blood pressure) and helps with overall stress management.

Adults ages 18 and above need at least 1,000 milligrams per day at a minimum. Postmenopausal women or anyone who consume large amounts of caffeine, sugar, alcohol, or who take medications, such as corticosteroids, could also need calcium supplements. Individuals with Crohn’s disease, celiac disease, or other intestinal disorders could also need calcium supplements due to poor absorption and mineral loss. A plant-based diet rich in calcium-rich foods will easily provide enough if you eat a few at each meal in healthy portion sizes.

• leafy greens
• almonds
• millet
• fortified instant
• oranges
• spirulina
• chia seeds
• sesame seeds
• amaranth
• fortified non-dairy milks (soy and almond are the best)
• some soy foods such as tofu or soy yogurt
• white beans
• broccoli
• bok choy
• dried figs
• Blackstrap molasses
• tahini
• navy beans
• baobab fruit

 

There is actually more calcium in 4 ounces of tofu,  and collard greens than there is in an 8 ounce glass of milk, which makes getting enough pretty simple on a plant-based diet. Teff and millet are also two “super seeds” packed with calcium that can replace grains in your meals as well.

1.  Creamy Millet and Cashew Pudding
2. Brain Food Porridge- Millet, Dried Figs, Cinnamon, and Orange
3. Almond Butter Chocolate Protein Bars
4. Raw Almond Fig Bars
5. Homemade Almond Milk
6. Almond Butter and Chia Jam Bars With Chocolate
7. Asian Ginger Tofu With Carrot Rice and Bok Choy
8. Stir Fried Crunchy Bengali Bok Choy
9. Indian Broccoli Manchurian Stir Fry
10. Sesame Tofu and Broccoli Salad

 

See our other non-dairy meal ideas and tips for achieving your calcium without milk!

• 10 Dairy-Free Foods Packed With Calcium
• The Importance of Calcium and How to Get Enough Without Dairy
• Cow’s Milk May Actually Be Bad for Your Bones
• 5 Calcium-Rich Meal Combos to Keep Your Bones Strong, No Dairy-Required
• Healthy Sources of Dairy-Free Calcium
• Explain Like I’m 5: Why Dairy is Not the Best Source of Calcium
• 5 Ways to Optimize Bone Health
• Health Benefits of Calcium Outside of Building Strong Bones
• This Superfood is Twice as High in Calcium Than Milk With More Antioxidants Than Goji or Acai!

You can choose to take a calcium supplement, but be advised that calcium competes with magnesium for absorption in the body, so you may need to take a calcium and magnesium combination, or simply each calcium and magnesium-rich foods (which are luckily found in many of the same foods). Also, be sure to take a Vitamin D3 supplement to aid in calcium absorption.

Here are some options:

• Vegan Calcium Supplements
• Vegan Cal/Mag Supplements
• Vegan Vitamin D3
• Vegan Multivitamin
• Raw Almonds
• Raw Almond Butter
• Raw Dried Figs
• White Beans (all)
• Chia seeds
• Amaranth
• Tahini
• Millet
• Sesame Seeds
• Blackstrap Molasses
• Spirulina
• Baobab Powder

1. Plant-based Nutrition 101: Protein
2. Plant-based Nutrition 101: Healthy Fats 
3. Plant-based Nutrition 101: Complex Carbs/Fiber
4. Plant-based Nutrition 101: Vitamin A
5. Plant-based Nutrition 101: B Vitamins
6. Plant-based Nutrition 101: Vitamin C
7. Plant-based Nutrition 101: Vitamin D 
8. Plant-Based Nutrition 101: Vitamin E 
9. Plant-based Nutrition 101: Vitamin K
10. Plant-based Nutrition 101: Magnesium
11. Plant-based Nutrition 101: Iron
12. Plant-based Nutrition 101: Zinc
13. Plant-based Nutrition 101: Calcium(CURRENT PAGE)