Calcium – Importance and Sources in a Vegan Diet

The dairy industry around the world is investing millions of shekels to make everyone believe that 3 dairy products a day are very essential for proper functioning of the body. 

But the facts prove otherwise. 

Consumption of plant products rich in calcium is effective in dozens of counts of animal calcium consumption. 

1-Importance of calcium:

Calcium is one of the most essential elements for the construction and functioning of the human body and animals. 

Calcium is very essential for the functioning of the muscular system and directly affects the health of your teeth and bones. 

Excess calcium can also cause damage like neurological problems or kidney stones. 

Calcium is very important for all animals and inside them to build shells and rigid envelopes in insects. 

The recommended amount of calcium is mainly determined by age. 

For example, a six-month-old baby requires about 250 mg of calcium, whereas a mature person needs about 1,000 mg. 

Older people, menopausal women and pregnant women need an even greater amount. (About 1300 mg on average).

2-Sources of calcium in a vegan diet:

Sources of calcium in a vegan diet are plentiful. for example:

  • whole wheat
  • Oatmeal
  • Tofu
  • Soybean on its products
  • Nuts, almonds and kernels
  • Legumes 
  • Full sesame tahini 
  • kelp
  • Orange Juice
  • Cabbage, carrots
  • Green vegetables and more

READ : Cabbage soup benefits

3-Combining calcium in a vegan diet:

There is a wide variety of calcium-rich foods in a vegan diet. 

Calcium in the vegan diet is better absorbed and more vital to the body as compared to living calcium. 

Living calcium is accompanied by high salt, high saturated fat and more. 

In order to consume the required amount of calcium, make sure you consume it properly. 

For example, calcium-rich foods combined with high-vitamin C or vitamin A foods will increase calcium absorption, as opposed to high-calcium foods combined with high-iron, phosphorus, and magnesium-rich foods.