As you start on your journey to becoming a vegan and following this healthy lifestyle, you will need to really focus on your nutrition. Without meat or dairy, you are going to be behind in some of the nutrients you are used to, but don’t worry – they are easy to replace! Without dairy, the following food options will allow you to get all the calcium you need.
When you are on a plant-based diet, you will have plenty of beans, as they provide a lot of amazing nutrients. With the right beans, you not only get iron and protein, but you can also get a good amount of calcium even without adding any dairy. One of the best types of beans for calcium on a vegan diet is white beans. For a cup of white beans, you get about 16 mg of calcium. You get even more calcium in pinto beans and navy beans, with about 50 mg of calcium in ½ cup of pinto beans, and 65 mg of calcium in ½ cup navy beans. Add beans to your salad, make a veggie soup, or mash them up and make veggie burgers.
Of course, plenty of vegetables will also have calcium in them! There is probably more calcium in many of your favorite greens and other veggies than you realized. If you enjoy steamed edamame, you can have a cup of it and get 100 mg of calcium. The highest calcium-rich veggie is collard greens, with about 270 mg in a cup. Some others that provide between 100 and 200 mg of calcium include kale, turnip greens, mustard greens, and bok choy. Start making a salad, adding them to veggie sandwiches, or mixing greens in your soup or veggie chili to get all the nutrient benefits.
Many beverages are going to have a good amount of calcium, even without having regular cow’s milk. Most milk alternatives like soy, rice, and nut milk have calcium. You will get between 300 and 500 mg of calcium in just a cup of almond milk or soy milk. You can also drink many types of juice, including orange juice with 350 mg of calcium, to get your nutrients in. Mix up a breakfast smoothie with fruit, greens, and orange juice, and you’re good to go for the day.
Nuts and Nut Butter
You will probably eat a good amount of nuts while on a vegan diet, which is another great way to get your calcium. Almonds are among the best, with 80 mg of calcium in an ounce of almonds or 2 tablespoons of almond butter.
Other than these foods, you can get your daily supply of calcium from MilkCa.