Vegan Sources of Calcium and a Few Calcium Rich Raw Recipes
If the number one question Vegans get asked is: “Where do you get your protein?”, then the number 2 question is: “Where do you get your calcium?”
So I decided to make a list of some Vegan sources of calcium and then came up with three simple calcium rich raw recipes.
Deciding to supplement or not is definitely something you will need to discuss with a qualified medical professional according to your needs and this article is not meant to substitute professional medical advice.
That being said, here is a list of some Vegan sources of calcium, according to http://whfoods.org:
Excellent sources: spinach, turnip greens, mustard greens, collard greens
Very good sources: blackstrapp molasses, Swiss chard, kale, basil
Good sources: romaine lettuce, celery, broccoli, sesame seeds, cabbage, summer squash, green beans, garlic, Brussel sprouts, oranges, asparagus, leeks, crimini mushrooms, kelp
Go here for a full list of vegan and non-vegan calcium rich foods.
I would also like to add moringa powder to the list of excellent sources. If you haven’t heard of it yet you can look it up on wikipedia here.
I decided to whip up some really simple calcium rich raw recipes with the foods listed above. Then I looked up the calcium content in the USDA nutritional database to give you the total calcium content of each recipe. (With the exception of moringa powder where I used the formula of 601 mg of calcium per 30 grams using this chart http://www.moringaleafpowder.co.za/analysis.html and used the conversion of 8 grams = 1 rounded tablespoon moringa powder.)
Calcium Rich Recipes
Calcium Rich Smoothie
Blend the following until smooth:
2 cups fresh squeezed orange juice 55 mg
2 ripe medium bananas 12 mg
1 rounded tablespoon moringa powder 160 mg
Total Calcium Content: 227 mg
Calcium Rich Green Juice
5 large stalks celery 130 mg
4 cups chopped collard greens 104 mg
1 bunch spinach 337 mg
5 medium apples 55 mg
1 lemon 22 mg
Total Calcium Content: 667 mg (estimate because the calcium values were for the foods before they were juiced)
Calcium Rich Fruit Salad
Add all ingredients into a bowl and mix well.
2 cups oranges peeled and chopped 144 mg
2 cups mangos peeled and chopped 36 mg
2 tablespoons ground sesame seeds 88 mg
1 tablespoon blackstrapp molasses 41 mg
1/2 teaspoon of cinnamon 13 mg
Total Calcium Content: 322 mg
To put things into perspective here is a recommended daily allowance chart for calcium uptake:
1 – 3 years old 700 mg
4 – 8 years old 1,000 mg
9 – 13 years old 1,300 mg
14 – 18 years old 1,300 mg
19 – 30 years old 1,000 mg
31 – 50 years old 1,000 mg
51 – 70 years old 1,000 mg
51 – 70 year old females 1,200 mg
71+ years old 1,200 800
14 – 18 years old, pregnant/lactating 1,300 mg
19 – 50 years old, pregnant/lactating 1,000 mg
I personally put moringa powder in my smoothies, always have ground sesame seeds available to sprinkle on fruits, salads, soups . . . (etc.) or available to add to nut milks, drizzle blackstrapp molasses on porridges, fruit, or put it in my tea, and I drink at least 32-64 ounces of green juice everyday. You can also incorporate calcium rich greens into your green smoothies, salads, soups, or simply steam them.
Some other important things to know about calcium uptake, according to http://whfoods.org:
- High intakes of sodium, caffeine, or protein cause an increase in the urinary excretion of calcium.
- Vitamin D accelerates the absorption of calcium from the gastrointestinal tract.
- While research studies confirm the ability of phytic acid and oxalic acid in foods to lower availability of calcium, the decrease in available calcium is relatively small.
For even more information about calcium intake on a Vegan diet I recommend you listen to this interview by Dr. Klaper MD. The topic is: “Secrets to Preventing Osteoporosis”. He will discuss:
- Which foods put your bones at risk?
- When are x-rays and bone density tests deceptive?
- Which exercises keep your bones strong and which don’t?
- Besides calcium, which other nutrients are critical to strong bones?
- Does fluoridated water strengthen your bones or deteriorate them?
- The shocking “reverse correlation” between milk consumption and osteoporosis
- Why bone density test results are NOT a true indicator of osteoporosis
Normally, only students of The Vegetarian Health Institute have access to this interview. But I’ve arranged complimentary access for you too. To listen to the recording (or download it), click here now: