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How to Have a Calcium-Filled Vegan Diet: A Beginner’s Guide

Calcium is a mineral found in many foods. It’s needed for good health, and it helps our bones and teeth stay strong. Our bodies can’t make calcium, so we have to get it from the foods we eat. 

To get the most calcium from vegan foods, it’s important to eat a variety of calcium-rich foods every day and to include some that are fortified with calcium.

If you're following a vegan diet, you may need to find an alternative source of calcium to support the maintenance of good bone health since dairy is not an option. In this guide, we'll show you how to have a calcium-rich vegan diet. 

Why Is Calcium Important?

Calcium is essential for the development and maintenance of strong bones and teeth. It also has other vital roles in the body, such as helping with blood clotting, muscle contraction and nerve function.

Most of the calcium in our bodies is stored in our bones and teeth. Our bones are constantly being broken down and rebuilt, and calcium is needed for this process.

If we don’t get enough calcium from our diet, our bodies will take calcium from our bones, which can make them weak and brittle. This increases the risk of fractures, particularly in older adults.

How Much Calcium Do I Need?

For children and adolescents under the age of 19, the amount of calcium needed per day will vary depending on age. However, it is generally recommended that adults consume at least 700mg of calcium per day, which can typically be attained through a healthy, balanced diet.

Here is the recommended intake of calcium:

  • Infants (under 1): 525mg 
  • Children (Aged 1-3): 350mg 
  • Children (Aged 4-6): 450mg 
  • Children (Aged 7-10): 550mg
  • Adolescents (11-18): 800mg (females) / 1000mg (males)

Women over the age of 50 need more calcium than men because they have a higher risk of developing osteoporosis (brittle bone disease). Pregnant and breastfeeding women also need extra calcium for their growing babies.

Where Can I Get Calcium From?

Calcium is found in many foods, including dairy products, dark green leafy vegetables, sardines, tofu and calcium-fortified foods such as soya milk and cereals.

What Are Vegan Calcium Alternatives?

There are many ways for vegans to get calcium through their diet without consuming dairy products. Some great vegan sources of calcium are listed below.

1) Plant-Based Milk

There are several types of plant-based milk that are rich in calcium. Soy milk is one of the best vegan sources of calcium, providing approximately 300 mg per cup.

Other good vegan sources of calcium include almond milk, rice milk, and oat milk.

2) Plant-Based Yoghurt

Many brands of vegan yoghurt are made with calcium-rich plant milks, such as soy milk. Some brands of vegan yoghurt also contain calcium carbonate, which is a good vegan source of calcium.

3) Supplement

If you are unable to get enough calcium from your diet, you may want to consider taking a supplement. Make sure that your supplement contains calcium citrate, as this type of calcium is easier for the body to absorb.

Conclusion

Calcium is an important mineral for maintaining bone health, and it is recommended that adults get 1000 mg of calcium per day. There are many vegan sources of calcium. These include leafy greens, tofu, soy milk, bread, and fortified cereals.

If you're looking for ways to get your recommended dosage of calcium but are concerned with diet options, Artisanal Australia has you covered. We have the best artisanal products in Australia, including calcium supplements for you. Take a look at our catalogue to see for yourself.

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