Activ Together > Diet & Nutrition  > How do Vegans Get Calcium?

How do Vegans Get Calcium?

The vegan diet trend is catching on!  This diet is purely plant-based & excludes all dairy products. Items like milk, cheese, curd are a rich source of calcium, which is vital for strong & healthy bones. A common concern area for vegans is how to get calcium in their diet.

Following are Some of the Calcium Rich Source of Food for Vegans

Go Green

Dark green and leafy vegetables like cabbage, broccoli, lady’s finger can provide the much-needed calcium for those on a vegan diet. Broccoli, often called a super food helps strengthen the bones. Many of these leafy vegetables can be used to make soup in the winter months. Certain greens like spinach, being high in oxalates, should be eaten alone as it hampers calcium absorption by the body. Kale, with its high calcium content, can be consumed as healthy, home-made chips. Sweet potato, a tuber, is packed with calcium content.

Go Nuts

Not literally! Nuts, beans and seeds are rich in calcium content. Besides, adding nuts like almonds can convert plain and boring salads into a tasty snack. Almond milk is a popular drink and is loaded with calcium. You should have regular portions of beans like rajma, chana etc. These beans can be included in daily dals and eaten with rice or rotis. Seeds like til, pumpkin seeds etc are small powerhouses of calcium. Til can be made into a popular sweet dish called til ladoos to satisfy your sweet tooth cravings. Even lentils and pulses, a regular part of the Indian diet, are good sources of calcium.

Calcium-Fortified Foods

Several foods like orange juice, cereals, soy milk etc are enriched with calcium. However, you must read the label carefully as often these products may be high in sugar content to enhance the taste. Instead of opting for milk-based paneer, you can consume tofu as a vegan alternative.

Foods Rich in Vitamin D

It helps in calcium absorption by the body. Intake of fortified foods with Vitamin D like breakfast cereals, whole grain bread etc can boost calcium levels.

Plant-Based Calcium Supplements

Last, but not the least, for vegans on the go and having active lifestyles, keeping track of the calcium nutrition in each food product can be difficult. In such cases, you can opt for calcium supplements with added Vitamin D to ensure the required calcium intake and its absorption by the body. Calcium in the body ensures strong bones, a healthy heart, a proper nervous system and overall good health. At the start, being a vegan and obtaining the needed calcium can be a bit tough. However, it’s not impossible! By including the correct foods in your vegan diet, you can easily obtain the required calcium nutrients from non-animal sources.


  • Thank you for the sensible critique. Me & my neighbor were just preparing to do
    a little research about this. We got a grab a book from our local library but I think I learned more clear from this post.
    I’m very glad to see such wonderful info
    being shared freely out there.

  • Appreciate the recommendation. Let me try it out.

  • Just wanna comment on few general things, The website style is perfect, the written content is rattling superb :D.

  • I could not refrain from commenting. Exceptionally well written!

    July 12, 2019 at 2:40 pm

    Greetings! I’ve been reading your web site for some time now and finally got the bravery
    to go ahead and give you a shout out from New Caney Texas!
    Just wanted to mention keep up the great job!

  • Great blog right here! Additionally your web site a lot up very fast!
    What web host are you the use of? Can I get your associate link for
    your host? I wish my website loaded up as quickly as
    yours lol.

  • You could definitely see your skills in the work you write.
    The arena hopes for more passionate writers like you who are not afraid to mention how they
    believe. At all times follow your heart.

  • Hello.This post was really interesting, especially
    since I was searching for thoughts on this matter last Friday.

  • rheakent
    July 20, 2019 at 7:56 pm

    There is obviously a bundle to identify about this. I suppose you made various good points in features also.

  • I your writing style really enjoying this site.

  • anthony.lemke
    July 24, 2019 at 5:07 am

    Thank you for your blog post. Thomas and I happen to be saving for
    just a new e book on this subject and your writing has made us to save the money.
    Your thoughts really responded all our queries. In fact, more
    than what we had thought of in advance of the time we found your
    great blog. I actually no longer nurture doubts
    as well as a troubled mind because you have attended to the needs here.

  • fallon_ardill
    July 24, 2019 at 7:18 am

    Hi there, every time i used to check weblog posts here early in the
    dawn, since i love to find out more and more.

  • ianbollinger
    July 24, 2019 at 3:56 pm

    I simply couldn’t depart your site before suggesting that I extremely enjoyed the
    usual information a person supply for your visitors? Is gonna
    be back steadily in order to investigate cross-check new posts.

Post a Comment

Join India’s Newest Health Community And Let’s Get Activ Together!

Join India’s newest health community and let’s get Activ Together!