How To Eat Enough Calcium On A Vegan Diet?

I’m sure you’ve heard this many times over that if you’re following a vegan diet you’ll inevitably not get enough of some of the critical nutrients that are typically found in animal products. Well if your diet is mostly sugary processed vegan food, lots of grains and pasta and not much of the actual fruits, vegetables and greens, then this can be true, however on a plant based / Vegan whole-food diet that contains seeds, greens, fruits, vegetables and legumes this idea is easily turned to a myth.

One of the most talked about nutrients is Calcium. Your body needs calcium in order to circulate blood, move muscles, release hormones and send messages from your brain to other parts of your body.
Calcium is also a major part of your tooth and bone health, making them strong and dense. You can think of your bones as your body’s calcium reservoir so when you don’t get enough calcium in your diet, your body will take it from your bones and that we don’t want.

The thing is your body doesn’t produce calcium, so you have to rely on your diet or/and supplements to get the Calcium you need. These 4 foods will give you what you need and some:
1- Tahini:
A paste made from toasted and ground sesame seeds, Tahini is considered a staple of Mediterranean cuisine and is often featured in traditional Asian, Middle Eastern, and African dishes. 
In addition to providing a wealth of nutrients, including Calcium, tahini has also been associated with several benefits, including improved heart health, reduced inflammation, and potential cancer-fighting effects.
You can mix it with lemon juice and spices for a creamy homemade salad dressing or try using it to dip your favorite veggies, such as carrots, bell peppers,cucumbers or celery sticks, for a healthy snack.
Tahini can even bring a unique flavor to baked goods and desserts like banana bread, cookies, or cake to help tone down the sweetness and add a nutty taste.

2- Swiss Chard:
As you may already know, dark, leafy green vegetables are among the most nutrient-dense foods. Although kale is often deemed the king of greens, Swiss chard is equally impressive for its wide array of nutritional benefits.
Swiss chard is high in antioxidants, which protect your body from free radicals that may lead to certain diseases and it’s a great source of fiber (1 cup (175 grams) of cooked Swiss chard provides about 4 grams of fiber).

The fiber found in Swiss chard may lower cholesterol levels by reducing your liver’s cholesterol production and helping your body excrete extra cholesterol before it‘s absorbed into your bloodstream.

3- Broccoli:
Broccoli is high in many nutrients, including Calcium, fiber, vitamin C, vitamin K, iron, and potassium. It also has more protein than most other vegetables.
Observational studies suggest that the consumption of cruciferous vegetables, including broccoli, is linked to a reduced risk of many cancers, including lung, colorectal, breast, prostate, pancreatic, and gastric cancers.
This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits as most of its nutrients are preserved this way.

4- White beans:
Domesticated in North and South America, White beans are one of the many varieties of common beans. A good source of protein, when paired with a proper exercise regimen and nutritious diet, White beans can promote healthy muscle mass.

They’re also loaded with fiber. One cup (170-gram) serving of white beans is equal to 11 grams of fiber, which is nearly half of the daily requirement for women and about a third of it for men (the daily recommendation for fiber is at least 25 grams per day for women and 38 grams per day for men, according to the Institute of Medicine).
​​Tender, with an earthy, nutty flavor, they make a great addition to soups, stews, chilis, and other dishes.

Start by adding one or all of these delicious and nutritious foods to your daily meals or at least a few times a week, if you wish to boost your Calcium intake and rip some of the other benefits they have to offer. If you don’t like them on the first go, try preparing them in different ways till you find the way you fancy the most.

Love,
Nousha