How Can I Get Enough Calcium in My Diet If I Follow a Vegan Lifestyle?

Calcium for Vegans - Elite Sports Clubs

For those of you who choose to follow a vegan or even vegetarian lifestyle, you know best that sometimes one needs to get creative with their food to get all of the necessary nutrients for a healthy diet. Today I’d like to focus on just one of these necessary nutrients, calcium. Below you will find plenty of options for calcium-rich foods that are considered vegan, plus compare which ones are best for absorbing that calcium into your body.

Bok Choy

 

Low oxalate greens such as bok choy, broccoli, Chinese cabbage, collard greens and kale, in addition to calcium-set tofu, are good sources of calcium that are relatively easy to absorb.

 

 

Sesame seeds

 

Sesame seeds, almonds and dried beans have some calcium, but it’s more difficult for your body to absorb them.

 

 

Calcium Tablets

 

Calcium-fortified foods and beverages as well as vegan calcium supplements are other options to help you meet your calcium needs.

 

 

Spinach

 

Remember that high-oxalate greens such as spinach and Swiss chard reduce calcium absorption, making these foods poor sources of calcium.

Are you vegan? What vegan-friendly foods do you eat to help replace certain nutrients that non-vegans usually get from animal products?

Elite Sports Clubs dietary programs cater to all lifestyles and even special allergies or intolerances. Start with a consultation with our Registered Dietitian today! and read our other nutrition blog posts.


By Rita Larsen, RD; Elite Sports Clubs Dietitian and Nutrition Counselor

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