Calcium is an essential mineral for strong bones and teeth, as well as proper muscle and nerve function. Many people associate calcium with dairy products, but there are plenty of plant-based sources of this important nutrient. In this article, we’ll discuss what calcium is, why it’s important, and how to incorporate it into a plant-based diet lifestyle.
What is Calcium?
Calcium is a mineral that the body needs for various functions, including building and maintaining strong bones and teeth, nerve transmission, and muscle function. Calcium is also important for blood clotting, enzyme function, and cell signaling.
Why is Calcium Important?
Calcium is especially important during childhood and adolescence when bones are growing and developing, and during adulthood when bone mass starts to decline. Adequate calcium intake can help reduce the risk of osteoporosis and other bone-related diseases.
Plant-Based Sources of Calcium
Contrary to popular belief, dairy products are not the only source of calcium. In fact, many plant-based foods are high in calcium. Here are some examples:
- Leafy Greens: Kale, collard greens, bok choy, turnip greens, and spinach are all high in calcium.
- Fortified Foods: Many plant-based milks, juices, and cereals are fortified with calcium.
- Beans and Lentils: White beans, black-eyed peas, and lentils are good sources of calcium.
- Nuts and Seeds: Almonds, sesame seeds, chia seeds, and hemp seeds are all high in calcium.
- Tofu and Tempeh: These soy-based products are good sources of calcium.
Incorporating Calcium into a Plant-Based Diet
To ensure you’re getting enough calcium in your plant-based diet, aim for at least 1,000-1,200 mg per day, which is the recommended daily intake for most adults. Here are some tips for incorporating calcium into your plant-based diet:
- Include a variety of calcium-rich plant-based foods in your meals, such as leafy greens, fortified plant-based milks, and tofu.
- Pair calcium-rich foods with foods high in vitamin D, as vitamin D helps the body absorb calcium. Good sources of vitamin D include fortified plant-based milks, mushrooms, and sunlight exposure.
- Consider taking a calcium supplement if you’re not getting enough from food alone. Talk to your doctor or a registered dietitian to determine if a supplement is right for you.
Conclusion
Calcium is an important mineral for overall health and should be a part of a plant-based diet. By incorporating calcium-rich plant-based foods and considering vitamin D intake, you can ensure you’re meeting your daily calcium needs.