Chat Support (Mon-Sat | 12am-12pm)

Best Sources of Calcium for Vegans

Best Sources of Calcium for Vegans

September 29, 2022
Best Sources of Calcium for Vegans

Calcium plays a crucial role in your body, which is well known for building and maintaining your bones. Yet, this mineral is also vital for muscle contraction, blood pressure regulation, nerve transmission, and blood clotting.

What is the Vegan Diet?


A vegan diet is a way of eating where the focus is on filling up your plate with plant foods.

Some examples of plant foods include:

  • Vegetables
  • Fruit
  • Legumes
  • Whole grains
  • Nuts
  • Seeds

This way of eating is not about being restrictive. People who follow a vegan diet eat mainly plant-based but may still choose to eat small amounts of meat, poultry, fish, seafood, and dairy.

What Do Vegans Can and Cannot Eat?

Foods that vegans can eat:

  • Fruits and vegetables
  • Tofu and tempeh
  • Grains include rice, pasta, bread, couscous, quinoa, bulgur, and millet.
  • Legumes, nuts, and seeds, including chickpeas, black beans, and other beans, are excellent sources of plant-based proteins. Nuts and nut butter are packed with nutrients. You can also try flaxseeds, walnuts, or chia seeds for omega 3.
  • Fortified dairy substitutes such as oat, almond, soy milk, and plant-based yogurt.
  • Vegan food products or meat alternatives like vegan mayonnaise, burger patties, or vegan ice cream.

Why Is Calcium Important?

Calcium plays various roles in the body. These include the following:

Bone Health

Calcium makes up around 99% of the body’s calcium. The mineral calcium is essential for bone growth, development, and maintenance. Calcium keeps bones healthy and slows down bone density loss, a natural part of aging.  Taking vitamins that are rich in calcium can strengthen the bones.

Muscle Contraction

It helps regulate muscle contraction. When a nerve stimulates a muscle, the body releases it. This mineral helps the proteins in the muscle carry out the work of contraction. The muscle will relax when the body pumps it out of the muscle.

Cardiovascular System

The role of this mineral in blood clotting cannot be overstated. Several steps are involved in the clotting process. This is one of the chemicals involved in these reactions. The heart muscle is also maintained as part of its role in muscle function. Blood vessel smooth muscles relax when it is present.

Other Roles

It is a co-factor for various enzymes. Without this mineral, some key enzymes cannot work well. Studies have also recommended that consuming enough it can result in:

  • Improved cholesterol values
  • Lower risk of developing conditions involving high blood pressure during pregnancy
  • Lower risk of colorectal adenomas, a type of non-cancerous tumor
  • Lower blood pressure in young people
  • Lower blood pressure in those whose mothers who consumed enough calcium during pregnancy

Best Calcium Sources for Vegans

When most of us think about the best sources of calcium, milk usually is top-of-mind. Plenty of foods are rich in calcium, and many don’t have dairy. This may be good news, especially for vegans and people who are lactose intolerant and can’t fully digest dairy products.

Foods that are rich in calcium may include:

  • Chia seeds
  • Soy milk
  • Almonds
  • Dried figs
  • Tofu
  • White beans
  • Sunflower seeds
  • Broccoli rabe
  • Edamame
  • Kale
  • Sesame seeds
  • Broccoli
  • Sweet potatoes
  • Mustard and collard greens
  • Okra
  • Oranges and orange juice
  • Butternut squash
  • Arugula

Top rated products

Recent reviews


All information contained on the Website, including information related to medical and health conditions or products and treatments, is for informational purposes only. It is not meant to serve as a substitute for the advice provided by your own physician or other medical professionals or any information contained on or in any product packaging or labels. This information is thus often presented in a summary or aggregate form.

You should not use any of the information contained on the website for diagnosing a health problem or prescribing a medication. This information is provided by the manufacturers of the products on or in the product packaging and labels for you to carefully read before using any product purchased on the website. It is always advised to consult your own physician and / or medical advisor before buying it.

Trusted Medications Pharmacy © 2023. All rights reserved.