Plant-based Calcium

Andrea
Dec 20, 2020
3 min read

Updated: Sep 26

As mentioned in my post about plant-based protein one of the most common questions about a plant-based diet is " Where do you get your calcium from ?"

A lot of plant-based foods contain calcium and with a well balanced diet the recommended daily intake can be achieved.

WHY IS CALCIUM IMPORTANT?

Calcium is needed to carry out important functions.
As an example it is needed for muscle movement and nerves to carry messages between the brain and all body parts.
Calcium is stored in bones and teeth where it supports their structure and hardness.
As we age the body absorbs less and less calcium from our diet causing the body to take the calcium from our bones. Over time this can cause or contribute to osteoporosis.
As the body doesn't produce calcium it is important to include foods high in calcium in your diet.

It is important to know that your body needs vitamin D in order to absorb calcium.

Consuming a calcium-rich diet but lacking vitamin D means you won't fully benefit from the calcium intake.

Photo by Charles Deluvio

HOW MUCH CALCIUM IS NEEDED

According to research the recommended daily intake (RDI) for calcium is about 1,000 mg a day for adults between 19 - 50 and 1,200 mg a day for those 51 and older.

Children aged 4 - 18 it is recommended to consume 1,3000 mg a day.

WHICH PLANTBASED FOODS CONTAIN CALCIUM

Foods high in calcium are:

Tahini - 130g per 2 tablespoons
Chia seeds and flax seeds - about 5% of RDI per 2 tablespoons
Poppy seeds - 126 mg per tablespoon
White beans - 179 grams per 1 cup, cooked
Black beans - 13% of the RDI per cooked cup
Chickpeas - 9% of the RDI per cooked cup
Almonds - about 22 nuts deliver 8% of the RDI
Brazil nuts - 6% of the RDI per 1/4 cup
Collard greens - 1 cup cooked greens deliver 25% of RDI
Spinach - about 84g per half cup, cooked
Broccoli - 43 mg per cup, chopped (about 90g)
Brussels sprout - 37 mg per cup
Rhubarb - 87 mg per cup (about 240g), cooked rhubarb
Amaranth - 116 mg per cup, cooked amaranth
Teff - about 12% of the RDI per cooked cup
Edamame - one cup delivers about 10% of the RDI
Tofu - a half cup can give you 86% of your RDI
Blackcurrants - 65mg per cup
Blackberries & raspberries - about 32 mg per cup
Fresh figs - about 18mg per fig
Dried Figs - provide about 5% of the RDI from 28g
Lentils - 4% of the RDI per cooked cup
Kelp (seaweed) - about 14% of the RDI per cup, raw.
Blackstrap Molasses - about 179mg per tablespoon *

*Blackstrap Molasses is made from boiled sugar cane and should therefor consumed in moderation

A FEW IDEAS HOW TO INCLUDE HIGH-CALCIUM FOODS

Add a cup of chickpeas and beans to your curries.
Add a few handfuls of spinach and leafy greens to curries and pasta dishes, its such an easy way to get in some extra greens.
Use lentils to bulk your meals.
Make a coleslaw with shaved brussels sprouts and a tahini dressing - it is sooo good!
Add berries or figs to your breakfasts.
Tahini is a great alternative to nut-butters. Why not try it on your sandwich or in your breakfast.
Use tahini to make salad dressings.