Calcium is a mineral that is essential for bone health, as well as blood clotting and nerve and muscle function. Although dairy products are an excellent source of calcium, vegans can find an adequate supply in other animal-free foods including leafy green vegetables and calcium-fortified tofu. It is important for those seeking an animal-free lifestyle to regulate this calcium intake in order to prevent osteoporosis and other causes of bone deterioration.
Dark Leafy Greens
One of the most calcium dense foods are collard greens, which contain 357 mg of the mineral per serving. This makes them ideal for vegans, who can eat them as a side dish sauteed with olive oil, or use them as the basis for thick soups and stews. Turnip greens, bok choy, kale, spinach and mustard greens all rank high on the calcium density list as well, for added variety in the vegan diet.
Tofu Processed with Calcium Sulphate
On its own, tofu is an excellent source of protein for vegans, and a staple of many vegetarian diets. One 4 oz. serving of firm tofu that has been set with calcium sulphate contains 200-330 mg of calcium, depending on the brand. That is just as much--or more--than the calcium levels found in one glass of cow's milk, making it an excellent substitute. Certain brands of soy milk have also been fortified with calcium, which is indicated on the packaging.
Calcium-Fortified Orange Juice
Although virtually any beverage can be fortified with calcium, this has become a regular process for orange juice. One cup of calcium-fortified orange juice contains 200-260 mg of calcium, which makes it equivalent to cow's milk. Orange juice also provides a hefty serving of vitamin C, which may help with calcium absorption.
Almonds
Frequently recommended as a snack food for their high vitamin E content, almonds are also rich in calcium. A handful of almonds is a good protein source for vegans as well. Almond butter and almond milk lend greater variety and could be a vital part of a balanced vegan diet.
Blackstrap Molasses
The characteristic flavor of baked beans and gingerbread is owed to blackstrap molasses, which is also high in calcium, and completely vegan. One serving of 2 tbsp. provides a whopping 400 mg of calcium. It's also extremely high in iron, manganese, magnesium, and copper. A good way to incorporate this into a vegan diet is to add blackstrap molasses to stews and chili, because it adds a hint of smokiness that blends well with root vegetables and beans.
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